This is a static hold where you will be maintaining tension in most of your body. Before you start breathe in about two thirds of your lung capacity, whatever feels the right amount for you to maintain tension in your core. During the hold breathe in short sharp in and out breaths.
- Lie on your back with your arms at your sides.
- Bend your knees and hips to 90 degrees so that your lower legs are parallel to the ground.
- Tense your abs and lift your shoulders off the ground. Keep your lower back pressed into the ground at all times.
- When you can maintain this position for a few sets of 30 seconds, increase the difficulty as follows: Straighten your legs out to about 45 degrees. Point you feet, tense quads and glutes. Remember to keep your lower back pressed into the ground, your belly button should tilt up toward your chest slightly.
- When you can maintain this position for a few sets of 30 seconds, increase the difficulty as follows: Lower your feet as close as you can to the ground whilst maintain the form described above. If your lower back begins to arch off the ground, retreat a little by lifting your legs slightly.
- Increase the difficulty further by raising your arms without relaxing your upper back into the ground. Start by bring your arms above your chest, then progress to having your arms in-line with your ears to achieve the full hollow body position.