A coach shows three versions of the hollow hold, from knees bent to legs straight to adding a rocking motion. The key is drawing your belly button toward your spine and keeping tension the whole time, not just counting reps.
This is a hollow hold.
To do a hollow hold, what you're gonna do is you're gonna bring your heels to your bum. So you bring your heels to your bum, get your knees tucked together, then with your hands, you're gonna point to the wall. So you're gonna point this way, you're gonna get your heels this way, you're gonna hold that, drawing your belly button in towards your spine. So this is the easiest way to do a hollow hold. If we wanna make it a little harder, or a lot harder, I should say, is we straighten our legs and we point our toes. Again, we're hollowing out. Here is a more advanced version of the hollow hold. If we want to go even more advanced, we're going to start rocking as we do that. This is very hard. When we do our hollow holds, we want to be doing it for time. So time under tension on these is much more important than just doing them. So you can do the, the rocks with the regressed version. Try the hollow holds in your next ab workout.
