LIE DOWN – Look mean and get your mind on the job.
START KNEES AT 90 DEGREES – Shins parallel to the floor, toes pointed (unless you cramp).
REACH ARMS DOWN THE ROOM – this helps drive the necessary body shape.
CURL SHOULDERS OFF FLOOR BY SQUEEZING ABS – Suck the belly button in, curl from your Lower Abs, bring your head and shoulders off the deck, feel the lower back position…
LOWER BACK FLAT TO FLOOR (VERY SLIGHTLY ROUNDED) – our lower back, in normal human posture standing up, will have a slight Lordotic arch. In the gymnastics Hollow Body Position, we need to flatten this out, or even round it very slightly. This is the position we want here. IT IS NOT AN AB CRUNCH. WE DON’T WANT TO COME UP AS FAR UP AS WE CAN -- that’s where we risk our lumbar disks if we’re not careful, this is not maximal range of motion, we are just locking in a posterior pelvic tilt and testing isometric abdominal strength in this position.
STRAIGHTEN YOUR LEGS – Once you’re comfortable and confident you can hold this position for the desired time period, we are going to straighten the legs towards the full ‘Hollow Body’ position. Make sure your spine and pelvis don’t move, then straighten your legs straight up, and then lower them to the floor until you hit the sweet spot where it is difficult but manageable.
REACH ARMS – Comfortable here? Good, now reach your arms overhead and make sure you can control that.
HOLD – stay for the desired time amking sure you can feel your abs controlling your torso at all times.