Hollow Body Hover
This exercise develops your core's ability to resist spinal extension and teaches you to keep your core braced while maintaining full-body alignment.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie on your back and extend your arms overhead. Keep your legs straight and together.
- 02
Press your lower back into the floor, brace your core, pull your ribs down, and slightly posteriorly tilt your pelvis.
- 03
Lift your shoulder blades and legs a few centimeters off the floor and hold a hollow position without letting your lower back come off the floor.
- 04
Maintain consistent tension throughout the hold and breathe calmly into your sides while keeping your core braced.
- 05
Lower your legs and upper back back to the floor under control and reset your position before the next repetition.
How to get started at the gym
§ 03 · SisuLiftHollow Body Hover is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsShorten the lever by bending your knees or bringing your arms alongside your body if your lower back comes off the floor. Think about pulling your pubic bone toward your ribcage to maintain a slight posterior pelvic tilt.
This exercise develops your core's ability to resist spinal extension and teaches you to keep your core braced while maintaining full-body alignment.
More exercises: Abs
§ 05 · Same muscles
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