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Hollow holds are a core strengthening exercise that offers several benefits. Here are some key advantages of incorporating hollow holds into your workout routine:
Hollow holds exercise benefits
1. Core Strength: Hollow holds primarily target the deep abdominal muscles, including the rectus abdominis and transverse abdominis. By engaging and strengthening these muscles, hollow holds can help improve overall core strength and stability.
2. Posture Improvement: The exercise promotes proper alignment and posture by engaging the core muscles and encouraging a neutral spine position. This can be beneficial for individuals who spend long hours sitting or have poor posture.
3. Balance and Body Control: Hollow holds require you to maintain a balanced position while keeping your body stable. This helps improve body awareness, coordination, and control.
4. Injury Prevention: Strengthening the core muscles through hollow holds can help stabilize the spine and reduce the risk of lower back injuries during other physical activities or sports.
To perform a hollow hold
1. Lie flat on your back with your arms extended overhead and your legs straight out in front of you.
2. Engage your core by pressing your lower back into the floor and drawing your belly button towards your spine.
3. Lift your head, shoulders, and legs off the ground simultaneously, keeping them a few inches off the floor.
4. Maintain a hollow position by keeping your lower back pressed into the floor and your abs engaged.
5. Hold this position for a specific duration, such as 20-30 seconds, or as long as you can maintain proper form.
6. Gradually increase the duration as you become more comfortable and stronger.
To Sum Up
Remember to breathe steadily throughout the exercise and avoid straining your neck or lower back. If you have any pre-existing medical conditions or concerns, it’s always a good idea to consult with a healthcare professional before starting any new exercise routine.