How to : Prone Abdominal Hollowing
1- Lie face down on a mat with a small towel beneath your head. Position your arms beside you, pointing forward, palms down, your elbows bent at right angles. Reach forward with the top of your head to lengthen your spine, keeping your shoulders apart. Breathe in deeply.
2- Engage your core, gently pulling your navel up toward your spine and allowing your lumbar spine to lengthen without lifting your hips, breathing out as you do so.
3- Hold your abdomen in for 5 seconds, then inhale as you return to the start position in a slow, controlled movement. Repeat as required.
Prone Abdominal Hollowing – Benefits
- This simple exercise helps you develop good strength and control of your pelvic floor, transverse abdominis, and spinal stabilizing muscles. Gradually increase the number of repetitions as you progress.