Work through the sequence of these positions.

1. Lie flat on your back with your legs extended

2. Crunch your sternum up towards your belly button so that your shoulder blades peel up and your mid/lower back drive into the floor.

3. Push your arms forward as if trying to touch your heels.

4. With your legs locked out - raise your heels off the floor to set the hollow position.

ADDITIONAL NOTES:

- Remain rigid and hold this shape for as long as you can. If your heels, hands or shoulder blades touch the floor the hold is over.

- Don’t allow your lower back to arch up. At no point should you be able to fit your hand underneath, between your back and the floor.

- Actively squeeze your quads and drive the feet away from you. Tension is key!