From the VAULT /// Training the Hollow Body Position

From the VAULT /// Training the Hollow Body Position

This week on the blog we are taking a look at the intro to coaching and teaching the hollow body position.


Training tips:

Compress your ribs toward your hips

Pull your bell button toward your spine

Squeeze your glutes

Tuck your tailbone

Engage and fully straighten your legs

Squeeze your heels together

Point your toes to engage your legs even more creating more tension throughout your entire body

Aim to keep your entire upper back as high off the floor as possible

Keep your lumbar spine pressed firmly into the floor

Always remember, the tighter you are the lighter you will feel.


The first step is to begin with your feet flat to the floor set at about hip distance apart. From here, to add more challenge, lift your feet off the floor while maintaining a tight tuck. Keep your positioning through your torso still. To add even more challenge to this try extending one leg out straight, then switch. To add even more challenge from here straighten both legs out while also still maintaining firm contact with your lumbar spine to the floor.

If you begin to feel your low back lift off the floor at all go back to the step before until you are able to hold that position properly for the specified time within your programming.

To add even more challenge to this position add weight on the ankles and/or overhead by holding a plate, a medball, dumbbells, etc.

Check out the full video on my YouTube channel >>> HERE!

/// Workout with me anywhere you are on my NZ FIT APP!

With my mobile nutrition and fitness app you have the ability to stay on track with your daily nutrition and fitness goals!

What you receive as a NZ FIT App member:

~Personalized nutrition programs

~Customized meal plans

~Grocery lists

~Comprehensive food and macro log to track your daily nutrition

~Strength and conditioning programs designed to fit your goals, lifestyle, training location, fitness level, and more with the focus of getting you the most benefit out of each training session you put in

~Unlimited access to all programs with 24/7 email support

Sign up or check more out HERE!

Get started HERE!




    Interested in

    Powered by