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Chin Up Hold
Begin standing on a chair or box in order to better reach the bar. Place hands on the bar slightly wider than shoulder-width with palms facing face.
Pull chin above the bar, draw elbows into sides and maintain hollow body position. Hold for as long as possible with proper form, eventually working up to 30 to 60 seconds. Lower carefully to the chair or box.
Hollow Body Hang
Begin hanging from a pull-up bar, hands shoulder-width apart with fingers facing out. Legs press together with toes slightly in front of shoulders. Engage abs and draw ribcage together in the front. Lengthen neck and draw shoulders away from ears. Hold this position.
Hollow Body Position
Start lying face up with knees bent and feet on the mat and arms long by sides. Draw abs in to lift knees to table top position, with hips and knees at right angles, while curling chin up and to lift shoulders off the floor.
Extend legs out long while keeping shoulders lifted and arms by sides.
For an added challenge reach arms back by ears. Hold this position.
Start on floor in plank on forearms.
Keeping hips square, shift weight out of right arm to lift forearm and plant right palm on floor.
Then press left palm into floor to come into a plank on palms. Lower to right forearm, then left. Switch sides; repeat. That's 1 rep.
Lie faceup on floor with arms long by sides and legs extended. Curl torso off floor, bend arms out to sides so fingertips meet in front of chest; lift legs about a foot above floor to start. Rotate torso toward right. Rotate through start position to switch sides; repeat.
Start on floor in plank on palms. Step left hand and right leg forward (left leg will bend out to side), and lower straight body to hover above floor. Push body up as you step right hand and left leg forward, lowering to hover above floor. Continue alternating sides, walking body forward for 20 steps.