HOLLOW BODY HOLD PROGRESSION - Core Stability & Fix APT

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The Hollow Body Hold is a gymnastics position that is used to increase core stability & fix anterior pelvic tilt.
I love this exercise because basically you're learning how to activate this whole front part of your core and then you're strengthening it as well. When we have these issues with anterior tilt & getting overextended in the spine & just a loss of core control & stability, this simple exercise really teaches you how to be more aware of being neutral, keeping a little more posterior pelvic tilt. The great thing about this exercise is that the actual hollow body hold position is quite challenging. It's probably a little bit more advanced but you can start if you're a beginner. If you don't have much strength at all you can start at the low end, the easiest version of this & then you can slowly progress & work your way up to where you can get to that full position.
Start on your back & like a lot of the core exercises that we go over, the main emphasis is going to be on putting your lower back down flat to the ground. We’re going to kick the legs up & get 90 degrees but for this start we're actually going to probably pull the legs back into flexion a little bit more than 90. This should be an easy position to keep that lower back flat we’re going to reach forward. My hands are reaching away from my torso & reaching down towards the heel. This is going bring my shoulders down & it's going to depress them. This is going to get more engagement out of muscles like my serratus anterior that help to depress the shoulder & also stabilize the core. This is your first position & if you are a beginner or not very strong in the core, just holding this is going to be challenging. Hold this for 30 seconds & if you're not used to it you're going to feel like your core is on fire.
Everything is engaged. Keep that neck pretty neutral with the chin tucked. This is your starting position. (Phase I). Where we areg going from here is just bring these knees out a little bit further. (a little bit past 90) This will challenge your lower back a little bit more. When we'e here in hip flexion, it's easier to keep my lower back flat to the ground. Here, it starts to get harder because the core has to stabilize more & I don't have that hip flexion tucking me into posterior tilt. From here we're going to extend at the knees & my knees are going to become straight. We make a bigger lever arm more challenging on the core. Work to where we can bring those legs down closer to the floor. My lower back is still staying flat & then we bring the leg straight & now lower keeping that lower back flat to the ground.
Phase 2/3 then is moving the knees out . Phase 4 would be to extend the knees.
Last but not least is throwing the arm & shoulder movement into this position. Reach the arm up & now we slowly let those arms fall down till we get here. This is the ending hollow position. My arms & head are right next to the ground,& my lower back still stays flat to the ground.
It’s going to take you awhile if you're starting from scratch to get that position & that's fine, we don't need to start in that position as it is way too challenging. We want to slowly progress & you can slowly get up to where you can hold this to for about a minute. Once you can get a minute then we start extending the legs. When we can hold this for 30 seconds to a minute then each time we start progressing little bit more. Incorporate this into your training program like if you need more core engagement & more core stability.
Note: anterior pelvic tilt potentially leads to lower back pain, hip pain , knee pain and flat feet.
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