Hollow position

Hollow position is an effective exercise for your core muscles. The exercise is gentle and perfect for beginners - althought the effect is everything but basic. The exercise is used by gymnastics because it helps strengthen your core so that exercises that demands a strong posture is easier to hold. This way the hollow position also gives you the strength you need to keep a good posture.

1. Lie on your back with arms down right next to your side.

2. Press your lower back into the floor and lift your head and upper back a few inches, as though you were doing a crunch.

3. Keep your hands up a few inches, palms facing up.

4. Maintain that position as long as you can. Begin with 10-second holds and work up to holding for 30 seconds.

Hold the crunch in the core through the whole exercise. If you don´t keep your core tight you will strain your back.