Hollowbody hold (full)

Lie on your back with your knees bent. On an exhale, engage your core, ribs down. Tuck your pelvis under slightly as if you are pressing your lower back towards the floor. Maintain this engagement as you lift your feet off the floor and straighten your legs. If this feels okay, you can straighten your arms overhead. If it still feels okay, you can also lift your shoulders up off the floor. You’re aiming to hold this hollowbody position, in particular resisting arching your lower back, and avoiding excessively ‘doming’ out your tummy – so keep pulling your belly button towards your spine and if it feels like too much, lift your legs higher and/or take out the upper body lift.