If you have been doing planks for a while and not feeling the same results, it is time to move to another core-strength exercise—the hollow hold, or the reverse plank. Instead of being on your forearms or hands, you lie on your back, lifting your legs, arms shoulders, and head off the floor, contracting the core and holding in this position as long as you can. Here are two variations of the hollow hold for you to try.
The Deadbug
The dead bug exercise will help you to keep your back flat on the floor and strengthen the core.
Lie flat on your back with your arms straight up towards the ceiling and your knees bent 90 degrees over your hips and the shins parallel to the floor. Keeping the back flat, engage the core muscles and slowly extend the right arm back and the left leg forward towards the floor. Inhale and bring the arm and leg to start position and do the other side. Do 10-15 reps on each side.
Hollow Rocks
Once you have perfected the hollow hold, you can try the rocking variation. It does require a little more stabilization of the core, but it is worth it. You want to keep the body as stiff as possible when you are rocking from front to back. Lie on your back in a hollow hold position with your arms and legs extended and your head and chest off the floor. Engage the core muscles and start to drive the legs up towards the ceiling. Lower the shoulders and head to the floor, creating a rocking motion forward and backward. Try this for 30 seconds.
