Hollow hold

Cómo se hace

Estas instrucciones están en inglés. Todavía no están escritas en español.

1. Lie on your back and press your lower back firmly into the floor.
2. Raise your shoulders, head, and legs a few inches off the floor, reaching your arms straight overhead alongside your ears.
3. Keep your legs straight and squeezed together with toes pointed, and round your upper back slightly so your ribs pull down toward your hips.
4. Brace your core hard and hold this rigid, banana-shaped position, keeping your lower back pinned to the floor.
5. Breathe steadily and hold for the desired time; bend your knees toward your chest if your lower back starts to lift.

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