How To - Hollow Body Holds

Hollow body hold with the monkey foot. If you only have one monkey foot, no worries. You're just going to need to do both sides for equal time. So you're going to lift and hold this position. You want to start by tucking the pelvis under and pulling the ribs down. So you're pressing the back flat to the floor from here, the legs and the arms will lift up.

But if you notice here, my belly wants to bulge out quite a bit. I don't quite have the strength to hold this weighted. If you do good for you, otherwise I'm going to modify it. I'm going to bring the Either this legs higher up, so I'm holding this hollow position where I can pull my belly in here, full exhales, or I'm gonna bend the knees 90 degrees, or I'm gonna fully tuck.

So I'm actually pulling the knees into me using my hip flexors a little bit, and I'm still lifting that upper body above the floor back just far against the floor. Call that a bart. So keeping that nice and tucked in lifting that upper body arms are straight If. This is too much. You can bring the arms to your head.

If that's too much, you can use some assistance, pulling yourself in. And at that point, if you're needing that much assistance, probably want to start without weight, but this would be the full hollow body hold with that monkey foot.