OMG! The Best TONED ABS Ever! – Killer Gymnastics Exercise
TONED ABS , In gymnastics, having the core strength to maintain a hollow body stance is critical.
For these athletes, hollow holds are a fundamental workout.
The added benefit of learning this exercise is superior muscle tone in the abdomen, obliques, serratus, and other areas.
As a result, fat loss is more predictable, with fewer sticking points.
A truly strong core demonstrates definition beyond having six pack abs.
TONED ABS , Hollow body holds are a lot easier to envision when you see a video demo.
It appears to be a simple workout, but there are numerous factors to keep in mind if you want to hit your core muscles hard.
The best part is that you can do this exercise practically anyplace.
Below is a video that demonstrates good form as well as how to move from beginner to advanced.
The most crucial element she emphasises in the video is that your lower back should never arch and lose touch with the floor.
Here’s a hint that might help.
Drive your lower back into the floor by contracting your abs hard, then maintain this contraction while you lower your legs and extend your arms.
One of the most significant advantages of this exercise?
Hollow body holds make it possible for a long contraction of the serratus anterior as well as external obliques.
Traditional ab exercises such as situps and crunches generally ignore the obliques and serratus muscle.
These muscle groups run along the sides of your torso and are responsible for framing your abs and adding detail to your midsection. Pullovers, planks, side bends, and twisting activities can work these muscles to some extent.
This technique also targets the primary abdominal muscle group (rectus abdominis).
But…
Because the arms are extended overhead, the serratus muscle and obliquesare pushed particularly hard.
That’s why I consider this exercise is more effective than the standard Pilates 100 exercise, in which the arms are placed at the side of the body.
TONED ABS
The Pilates 100 is not a terrible workout.
It’s more of a warmup that happens to work the core before performing more challenging pilates exercises.
How long to do hollow body holds?
- Aim to hold for 30 seconds at first.
- Work your way up to 60-second holds.
- 2 to 3 sets of 60 second holds performed 2-3 times per week will be plenty.
- Once you can easily do 2-3 sets of 60 seconds, progress to the Hollow Rock.
What exactly is the Hollow Rock workout?
This is a more sophisticated variant in which you rock back and forth while maintaining identical body position.
Here’s a video demonstration of the rocking version. (TONED ABS)
You should have a seriously strong core once you can comfortably complete these for 60 seconds for 2-3 sets.
One advantage of mastering hollow body posture is that it may be used to other activities.
For example, this is the spinal position I recommend when performing the ab wheel exercise.
Also…
After the hollow holds, I would recommend doing a couple sets of hip bridges.
All ab workouts should be followed by 1-3 sets of the hip bridge or back bridge.
Simply hold this position for a few minutes.
I advocate doing them after ab workouts because ab exercises can lead the spine to remain slightly extended forward.
Bridges will help to maintain proper spinal alignment.
I generally felt a little taller having done these, so I know they help with posture.
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