Confession: I’m not very good at static exercises. (I have previously tried a variation of the plank every day for a month to prove it.) I do. Love Exercise, but only the dynamic movement part. My ever-changing routine includes a lot of strength training and his HIIT workouts instead of yoga etc.
challenge me I try almost every workout. Even if you don’t reach your end goal (because you learned the hard way with the split stretching routine), you’ll feel proud and accomplished at the end of your journey. As a win-win, I think I’m trying something new in fitness. So when I had the chance to complete Hollow his hold every day for three weeks, I jumped onto the mat again.
I dabbled in a hollow hold. And they’ve popped up in many workouts over the years.
Read on to see how my daily hollow hold fared, and the unexpected results after 21 days.
Workout: Hollow Holds every day for 3 weeks
From the jump, I wanted to perfect my hollow holds. Luckily, I didn’t have to hunt for tips and tricks. This core his stabilizer is the go-to for KKSWEAT co-founder Kara Liotta of CPT.she gave before women’s health A complete overview of the movement and all its benefits. You don’t have to sweat to get fitness benefits. During the course of this challenge, not only has the core been greatly strengthened. According to Liotta, hollow holds help strengthen muscles, prevent lower back pain, and improve posture.
Method:
- Lie on your back with your arms extended overhead on the floor and your legs straight on the mat.
- At the same time, controlfully lift your arms, head, shoulder blades, and legs off the floor. (According to Kara, you’ll look like a banana.)
- Hold for 20 seconds, then return to the starting position. Rest for 10 seconds.
Pro tip: don’t bend you back Keep your feet firmly on the mat, even if it means keeping your legs and arms high until your core is strong. A stable back is critical to performing this movement correctly.
Week 1: After taking a fitness break, I started slowly to establish proper form.
I basically started from scratch at the beginning of this challenge. Over the past few weeks, I’ve been traveling a lot for work and my fitness routine has been almost non-existent. did not.
I found hollow holds to be a great little workout to revive my fitness routine and felt less intimidating. Abs are also a regular part of my routine, so I was confident my core could handle them.
Protect your neck: Bend your knees slightly or lift your legs high, keeping your head and neck on the floor, focusing on lifting and holding your legs first to avoid straining your neck and lower back.
I started the challenge of repeating 4 sets of hollow holds each day. This was usually done in the evening after finishing work for the day.When I was able to get a proper sweat during the day, I installed the hollow hold at the end of my workout.
I made rapid progress. By the sixth day, I increased to five sets of hollow holds per day.
Week 2: Staying consistent, adding variation and leveling up.
The second week did not present any new challenges. Consistency is key, and this speedy workout challenge made it easy. It allowed me to sneak into my daily routine without sacrificing other activities or requiring a lot of time.
Hollow holds are definitely easier to complete. It wasn’t a big challenge to begin with, so it wasn’t easy to see progress. In the second week, I also started experimenting with some hollow hold variations. On some sets he added a flutter kick for 10 seconds. I didn’t track these consistently, but added them when I felt my abs could use the extra burn.
Week 3: Hollow holds can now be held longer, making flutter kicks more challenging.
The 3 week mark is usually when you start to get a little tired of the challenge. Thankfully, the rest of me engaged in this as much as my abs. I think he meant that he didn’t even have time.
In week 3, I incorporated more flutter kicks into my holds. There was indeed a big tremor.
What the Daily Hollow Hold Taught Me
Overall, I love this challenge. Hollow holds work a lot of core and back muscles, but I found them easier than holding planks. I didn’t have to lift my whole body with my shoulders and arms. Plus, I didn’t break a sweat while rocking the hollow holds (unless paired with an entire workout routine). This was the best. They get my vote as the easiest exercise to incorporate into your routine without disrupting your routine.
1. Short intervals made this challenge more manageable.
I took on this challenge thinking I would eventually get bored, but the short 20 second interval helped me stay focused. I didn’t have as much trouble getting through my workouts as I did with the plank. I didn’t have to turn on the show to distract myself.
In addition, I have never been afraid of training from now on. And best of all, I was able to complete this exercise anytime, anywhere. I didn’t sweat, so I didn’t have to take a quick shower. The convenience is irreplaceable.
2. I felt a burn all over my body.
A short recovery period of just 10 seconds between sets meant my abs were constantly energized. In fact, I actually found myself really embracing this challenge. Because this was a different type of core exercise than you normally would.I could feel these hollow holds that targeted my entire core, including my back muscles.
And it’s exactly what my abs needed. I try to incorporate a variety of core exercises (dead bugs, bicycle crunches, Russian twists, and similar core exercises) into my regular routine, but I know I’m not doing enough static holds. The dimples keep my muscles under tension for hours, which makes them very effective.
3. Correcting my movements made it easier to get back into my fitness routine.
Taking on this challenge without a consistent routine felt like starting from scratch. A complex or extremely difficult challenge probably wouldn’t have worked.
I needed extra support to do the moves properly in the first week, but it didn’t take long before I was working on the variations and increasing the difficulty without making any changes.
Additionally, it gave me little milestones to work towards. I knew I was making progress every week. I felt more confident and added more complete workouts to my day.
4. Listening to my body was the key to success.
I’m a competitive person, so I like to dive into everything with guts (and a flutter kick). But this challenge has taught me to tune in to my body and learn what it really needs. should be done.
It is common to strain your neck while doing certain exercises. As I progressed, I touched the back of my head with my fingertips to make the head position comfortable and pain-free. I tried. Eventually it worked and I was able to proceed comfortably.
Conclusion: This is one of the challenges I definitely recommend if you want to strengthen your entire core and plan to maintain a hollow hold in your revived fitness routine.
