Frames from Coach Cole's demo in the Corebound videos.
Setup
Lie on your back with your legs together and your arms by your sides or reaching toward your feet. Press your lower back into the floor before you lift anything.
Step by step
- Press your lower back into the floor.
- Shoulders up, knees over hips.
- Keep breathing.
Cole's tip
Your lower back is the gauge. The moment it lifts, tuck your knees in a little more.
Common mistakes
- Lower back lifting.
- Neck straining.
- Holding your breath.
Make it easier or harder
Easier option
Head down on the floor.
Harder option
Extend the legs.
Variations in the programs
Hollow Hold
In Calisthenics
- Lower back pressed down
- Arms by your ears, legs long and low
- Bend the knees if your back lifts
Easier: Tuck hollow hold · Harder: Lower the legs closer to the floor
Safety
- Rest your head on the floor if your neck strains.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
