Bodyweight Core Exercises After 40: Best Moves
- The hollow hold teaches full-body tension and spinal control in a supine position.This movement strengthens the anterior core while reinforcing proper pelvic positioning.
- Muscles Trained: Rectus abdominis,transverse abdominis,hip flexors,upper back stabilizers
- Recommended Sets and Reps: Knock out 3 sets of 20 to 40 second holds.
Hollow Hold
The hollow hold teaches full-body tension and spinal control in a supine position.This movement strengthens the anterior core while reinforcing proper pelvic positioning. It also builds awareness of how to maintain tension without excessive strain. For adults over 40, this skill helps protect the lower back during lifting and athletic movements.
Muscles Trained: Rectus abdominis,transverse abdominis,hip flexors,upper back stabilizers
How to Do It:
- lie on your back wiht arms extended overhead and legs straight.
- Brace your core and press your lower back into the floor.
- Lift your shoulders and legs slightly off the ground.
- Hold the position while breathing under control.
- Lower slowly and reset before the next rep.
Recommended Sets and Reps: Knock out 3 sets of 20 to 40 second holds. Rest for 60 seconds between each set.
Best Variations: Tucked hollow hold, alternating hollow rocks, hollow hold with arms by your sides
form tip: If your lower back lifts off the floor, bend your knees or shorten the hold.