Core · Level 2
Hollow hold
On your back, lift shoulders and legs forming a “banana” with your lower back on the floor.
- Suggested dose
- 3 × 20 s · 30s rest
- Equipment
- No equipment · or · Mat
- Works
- Abs, Hip flexors
- Pattern
- Anti-extension
How to do it
- On your back, press your lower back into the floor.
- Lift shoulders, arms and straight legs a few centimeters.
- Hold. If your lower back lifts, bend your knees.
Key points
- Lower back glued down
- Breathe short but steady
Common mistakes
- Arching your back
Why it helps your tennis
Trunk stiffness to transmit force on the serve.
Related exercises
- Push-upsHorizontal push with the body as one block from heels to head.
- Half-kneeling shoulder pressOne-arm overhead press with one knee down to stabilize the trunk.
- Push-up plus (serratus)In a high plank, sink and spread your shoulder blades without bending your elbows.
- Front plankHold your body straight on forearms and toes.