1. Start by selecting a sturdy pull-up bar that can support your weight.
2. Ensure you have a firm grip on the bar with your hands placed slightly wider than shoulder-width apart.
3. Jump up or step on a platform to grab the bar, and hang with your arms fully extended.
4. Engage your core and slightly tilt your pelvis to engage your lower abdominals. Your legs should be straight and toes pointed.
5. Gently lift your feet forward while keeping your legs straight, creating a slight ‘banana-like’ curve in your body. Your body should be in a hollow hold position – with your torso and legs forming a slight arch.
6. The goal is to create a straight line from your hands to your toes, with your body angled forward, not hanging directly down.
7. Hold the position, keeping your body as rigid and straight as possible.
8. Keep your head in a neutral position, aligned with your spine.
9. Breathe steadily while holding the position for the desired time. Aim to maintain your form and body tension throughout.
10. To release, carefully lower your legs down and dismount from the bar.
Remember to keep your core constantly engaged and avoid swinging or using momentum. The difficulty of this exercise can be increased by holding the position for a longer time.
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