Hollow Body Crunch

What is Hollow Body Crunch:

The Hollow Body Crunch is a core exercise that combines the movement of the classics, regular crunch and reverse crunch exercises, in which both the upper and lower body are lifted off the ground towards the midline and contract the rectus abdominis, creating a hollow body and spinal flexion, targetting the rectus abdominis.

Key Benefits:

  • Size and Strength: Works the core muscles, particularly the rectus abdominis, promoting muscle growth and strength improvement.
  • Body Coordination: Requires a balance between controlling the upper and lower body while flexing the spine, improving overall body coordination.
  • Functional Strength: Improves spinal flexion strength, core stability, and overall fitness, improving performance in daily activities and sports.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Regular Crunch: Perform the traditional crunch exercise by lifting the upper back off the floor while keeping the lower back touching the ground.
  • Reverse Crunch: Target the rectus abdominis muscle by lifting the hips off the floor and bringing the knees towards the chest through spinal flexion, contracting the abs.
  • V Crunch: Add an extra challenge by lifting and bringing the upper body and legs towards your midline simultaneously, forming a "V" shape with your body

How to perform Hollow Body Crunches:

  • Starting Position: Lie on your back with your arms extended or bent close to your head, with knees bent facing upward while keeping your lower back touching the ground.
  • Execution: Initiate the movement by engaging your core muscles, particularly your rectus abdominis, to lift your upper and lower body off the ground simultaneously, focusing on flexing your spine and compressing your abs. Hold the top position briefly, then slowly lower your upper body back to the starting position.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position.
  • Exhale: Exhale at the end position.
  • Arm Placement: The primary focus of the exercise is core engagement, not arm placement. You can perform it as shown in the video or in a way you prefer, such as touching your head with bent arms or crossing your arms on your chest, as long as it doesn't affect your overall stability and spinal flexion.
  • Scapular Engagement: Maintain scapular depression and protraction throughout the movement for optimal performance.
  • Pelvic Positioning: Maintain a posterior pelvic tilt to efficiently engage the rectus abdominis muscle and ensure that your lower back presses into the ground for optimal performance.
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    Additional Information:

    Ways to make it easier:

    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Increasing the lever - straightening your legs
    • Compressing your core as much as possible
    • Progressing to a harder variation/exercise