1. Starting Position:
- Begin by lying flat on your back on an exercise mat.
- Hold a dumbbell (or weighted object) with both hands, extending your arms straight above your head. Your arms should be in line with your ears.
2. Body Position:
- Press your lower back into the mat to engage your core.
- Lift your shoulders and legs off the ground. Your legs should be extended straight, and your feet should be together, about 6 inches off the floor.
- Make sure your head is in a neutral position, looking straight ahead.
3. Movement:
- While maintaining tension in your core, gently rock your body back and forth. The movement should come from your hips, allowing your shoulders and feet to shift slightly up and down.
- As you rock back, ensure your lower back stays pressed into the mat, and avoid arching it.
4. Breathing:
- Inhale as you rock back, and exhale when you rock forward.
- Maintain a steady breathing pattern throughout the exercise.
5. Repetitions:
- Aim for 10-15 repetitions for beginners, taking short breaks if necessary.
- Gradually increase the number of repetitions as you build strength and comfort with the movement.
6. Tips:
- Avoid using momentum; focus on controlled movements.
- Keep your core tight throughout the exercise to protect your lower back.
- If you are unable to hold the hollow position, you can bend your knees to make the exercise easier.
7. Conclusion:
- After completing the set, lower your legs and upper body back to the mat slowly.
- Rest briefly before attempting another set, if desired.
Caution: If you feel any discomfort in your lower back, stop the exercise and consult a fitness professional for modifications.
