Hollow Body Holds/Rocks

Krista Bocko started this discussion · 5/1/2012

This is a huge core builder and considered such an important exercise in other aerial arts, and it's something teachers will always tell you to do. I'd never heard of them before, I only know about them because I've done some lyra training, and both teachers said to do them. Is there a reason it's not so for pole? So....I've been trying them and am having a tough time keeping the position, my low back keeps arching. Argh! Any tips?!

17 replies

dustbunny · 5/1/2012
If you're talking about what I think you're talking about gymnasts do the same type of exercises. :) Squeeze your butt and push that pelvis forward. Also contract your abs and think about bringing your bellybuton to your spine. :)
amy · 5/1/2012
I teach them :) it can help to start from a pike, sitting, and roll down slowly till your back is on the floor, keeping your back concave. there are two different ways to hold a hollow body: one is with your entire body flat on the ground, consciously pushing your legs DOWN into the ground while still engaging abs to keep your low back on teh gruond, and the other is to make your body look like a banana (easier).
Krista Bocko · 5/1/2012
amy, with your body flat on the ground, are your hands on your thighs? thanks, both of you! I'm going to search on here too and see if there are threads about it (shoulda done that first I guess!)
amy · 5/1/2012
No, overhead, and you should be pushing your shoulders up and around your ears shooting your hands to the wall behind you, as you would be engaged in a handstand. Hollow body is perfect handstand positioning.
Brumby · 5/1/2012
Sparrow, I would love to work on this together! I put them in my conditioning class. They are great for any move you would do with little resistance, like aerial inverts. They both strengthen and increase STAMINA that is essential as you are holding your body on the pole or switching from one position to another.
Krista Bocko · 5/1/2012
amy--in my research one description of the move gives three descriptions/ways to do it. one is with hand on thighs, so I wondered. do you have a tutorial on it? Brumby, sounds good! I feel like I should know more about it! I am subbing for your AC class, so I'm def doing this. :)
Brumby · 5/1/2012
Okay, check this out, I love this video, and I make everyone do these: http://www.youtube.com/watch?v=3F_9UMTnehk&list=FLoQTm2wFnuwOKiG4Bb474og&index=9&feature=plpp_video You will have to modify for different fitness levels. I call them ab suicides.
amy · 5/1/2012
I'd imagine that hands on thighs is a modification to make it easier.... I don't have a tutorial, but if you send links of what you've found I can tell you how it compares to the way I teach it and how it's been taught to me...
Krista Bocko · 5/1/2012
Love that vid, B! I will do those for sure. Here's another one, this one breaks it down really well I feel: http://www.youtube.com/watch?v=VyrUmzIHmzw&feature=my_favorites&list=FLN1K7Cf9yiIjvqtD5QmyTFw And here's what I found, somewhere when I was searching...I can't find the link now but I'd copied and pasted: Hollow Body position on floor: Lie on your back, preferably on a gynastics mat. Place hands on thighs. Tighten body, pressing small of back into floor. No arch at all Point toes and lift several inches off floor Lift head and chest off floor. Body should be hollowed out like the letter C. Back should be the only part in contact with the floor. Hold as long as you can. Breathe. Hollow body Rock: From Hollow body positon, raise arms overhead. Arms are perfectly straight and pressed against ears. Rock back and forth gently several times, keeping arms and legs perfectly straight. Dont arch lower back off floor. Hollow Body Postion Upright: Stand upright, hollow out back so there is no arch. Tuck bum as tight as you can. Raise arms overhead Raise up on toes and walk. You should have enough balance to move without faltering.
pegasusaerialfitness · 5/2/2012
i love these. I remember that workout in gymnastics. I see how this is VERY relavant for pole and gymnastics....but. It is not accurate to consider this "a neutral alignment." This is "old school" pilates "flat back" or what is considered today and an "imprinted pelvis, or posterior tilt of the pelvis" Relative to Pilates a neutral pelvic postion is when the ASIS is in the same plane and the lower aspect of the pubic bone. Or the top of the hips bones (ASIS) and the Pubic bone are in the same plane. PT's use your SI joints as a referance point too. I am not a PT, so I am not at liberty to fully explain that. You can actually fire more muscles in Neutral, but it is harder to maintain then a posterior tilt of the Pelvis. To make sure your body stays balanced and you maintain a healthy back it is nescessary to be able to maintain a neutral pelvic position and engage the Pelvic Floor, Transverse Abdominus, Multifidi, and Proper use of the Diaphram to ensure that you really strong...and not just cheating with use the Glutes and over using the Rectus abdominus to push the back into the mat. So...what's my point,,,"hollow body" is a great term for this...but Neutral is misleading and inaccurate. These exercises are great, but add some pelvic stability execises in Neutral too. We only get one back. Take a care of it and it will take of you.
Krista Bocko · 5/2/2012
Thanks so much! I didn't catch the neutral alignment part. What are some pelvic stability exercises?
pegasusaerialfitness · 5/2/2012
should I just send you a private message, or do anyone else want to know?
aliceBheartless · 5/2/2012
I would love to know! :)
pegasusaerialfitness · 5/2/2012
Here are some..I will start with the easiest then build them up from there. The hardest part about maintaining neutral is that we dont KNOW when we come out of the position. Most of us typically have a pelvis that is more anterior (like when you wear high heels, or cyclist) or posterior (butt tucked under a little..more like typical runners when they stand..knees typically hyper extend with this position too) you will have to watch, or have someone watch you, to figure out where it is for you, and when moving at what point do you "lose" the position. You will either have tucked "hollowed" your pelvis, or your back might arch a little more. That's when you know you lost the position. Ab preps...Lye flat with knees bent in line with sit bones. Find neutral. Inhale to prepare. Activate the pelvic floor (kegal and the backside bathroom muscles too) compress your Transverse Abdominus (TA), pull your navel in towards your spine, and slide your ribs down and closer together, soften through your sternum, lower you chin to lengthen the back of your neck (vertabril cranial flexion) before you lift your head and shoulders off the mat, bottom of scapula should be barely making contact with the floor. If you have neck discomfort use a towel like a hammock. When you lift up do not push your back into the mat or squeeze your glutes too much. After you can do that you build with alternating lifting the legs one at a time. Then you could leave your legs in the air and lift up. Then you could straighten legs up towards the ceiling, and as you get stronger you want to slowly lower them closer to the floor. It's a lot harder then you think to maintain the neutral. MOST IMPORTANT PART...STOP! IF YOUR BACK FEELS "FUNNY." by the time you feel pain on this it is already too late. These exercises are intended to build your intrinsics muscles, make sure your body is well connected for your other stuff. They are not intended to be exclusively used as your only workout for your abs. These are your prevent injury ones. Think...low....slow....light and easy. If you make these too hard and you cannot maintain the position you are not getting the benefit from them.
aliceBheartless · 5/2/2012
Thanks pegasus!
amy · 5/2/2012
pegasus, you woouldn't be a pilates instructor by any chance? hahahah. sounds exactly like something my trainer would say. i HATE that so many pilates exercises have been adopted for warmups in classrooms and instructors don't know how to cue proper core engagement or pelvic tilt. I've seen tons of peopel do the supine tabletop toe taps with "neutral" spine and you can SEE their back arch as they bring their toes down. but the instructor doesn't understand the point of the exercise and doesn't correct it :( even something simple like side planks, how you have to really lift out of the shoulder and engage the serratus.... but instructors dont cue that. sparrow, if you can't hold the position with your legs almost touching the ground, then start in the position in the video at 1:00 and work on lowering your legs slightly and then holding, maintaining the right positioning. gradually bring your legs down and hld that, etc, until you can flatten out more. does that make sense?
pegasusaerialfitness · 5/2/2012
yes I am:) i can understand why they dont get it. It's a lot of training, and it seems like such a small insignificant little thing.. but its people like Veena and you (Amy) that are helping this industry become a sophisticated and respectible artform and sport.