This gymnastics-inspired exercise is used to build core stability and strength, says Rick Richey, celebrity trainer and NASM master instructor. "It is employed when gymnasts hold a handstand, during bar or ring work, and even in back handsprings," he says.
Lie faceup on the floor with your legs and arms straight. Hold your arms straight above the top of your head. Lift your legs off the floor and slowly crunch your torso up so that only your lower back and butt are touching the floor, creating a "hollowed out" position. Keep your legs, butt, and abs tight and strong and your belly button drawn in.
From this position, slowly roll onto your side (without your arms or your legs touching the floor), transitioning to a side hold. Hold this position for 1 count, and then continue onto your stomach until you are facedown in a 'superman' position. Hold for 1 count, and then roll back over to your starting 'hollow hold' position, without letting your legs or torso touch the ground. Roll from the hollow hold to the superman position 10 times from the right, and then repeat 10 times from the left.