Hollow Body Tuck

Hollow Body Tuck

Starting Position:
1. Lie flat on your back on a comfortable surface, such as a mat.
2. Bring your knees up so that your thighs are vertical, and your shins are parallel to the ground.
3. Lift your shoulders off the ground slightly and engage your core.
4. Extend your arms straight out in front of you, parallel to the floor, or you can keep them reaching towards your knees.

Movement Instructions:
1. Keeping your lower back pressed into the floor, slowly curl your torso upward while bringing your knees closer to your chest.
2. Maintain a rounded shape in your upper body and engage your abdominal muscles.
3. Hold this tucked position for a few seconds, focusing on keeping your core tight.
4. To return to the starting position, slowly lower your shoulders back down to the mat while keeping your legs in the same position, avoiding any arch in your lower back.
5. Repeat the movement for a set number of repetitions or time duration.

Tips for Beginners:
- Start with shorter holds and gradually increase the duration as you build strength.
- If it's too challenging, you can keep your feet on the ground until you feel more comfortable with the movement.
- Focus on controlled movements rather than fast pace to avoid straining your back.