Hollow body + knee hugs

How to do it

1. Set upStart in a hollow hold.
2. MovePull your knees in and wrap your arms round your shins, curling into a tight ball, then extend back to the hollow without touching down.
3. Watch forDropping your feet to the floor as you extend. Stay hovering.

Easier or harder

Easier

Knee hug to star: same movement, but you get to rest on the floor.

Harder

Full tuck-ups: balance on your seat as you tuck.

What it works

Muscles

Core

Position

On your back

Intensity

High effort Hard

Impact

No jumping

Swap it for

• Hollow body hold
• Full tuck-ups
• Leg raises
• Leg drops
• Flutter kicks
• Scissor kicks