The BEST core exercise.. and why!

[@roger.frampton]

Neck Tension when performing the hollow body: Lack of mobility in your ability to curl your upper back off of the floor can result in unnecessary tension in the neck. This can be overcome through holding onto the shins until you are able to hold the curled upper back shape without holding on. Like anything patience, persistence and repetition is key for progress.

[@emjay2045]

Nice 🌵

[@emjay2045]

🖤🖤🖤🖤🖤🖤

[@itsm3th3b33]

Stupidity. Why would you do a plank if you want to flatten your back? It's like saying that squats won't help exercising your biceps. Doh.

[@pamelawalmsley5971]

OMG, That is exactly what I thought about when I watched this. Yes the stomach and back and legs are getting a good workout. But the pressure on the neck is obvious to see.

[@marynagy8072]

Could one use a wedge pillow under the head at the neck?

[@sagapoetic8990]

My mom had recommended this and I forgot about it until now. She worked backstage on Broadway and said the showgirls did this exercise to tone their core. I will finally start doing this, so thank you, too!

[@ComeinCiderbox]

i heard your mom ate out quite a few of those showgirls

[@emjay2045]

😮

[@dbasrus]

And will you clean your room as well?

[@TheOriginal1GypsyWoman]

In a plank you should have a neutral spin, not a flat back. Meaning you should have the natural curve held, not flat or curved.

[@user-vl9mj8th9c]

Came here to say this

[@MsKathiJo]

Love these videos!

[@mirchellepinpindg9164]

Perfect!!! I love this and actually prefer lying on my back as it puts less stress on my spine and back !❤❤❤ I used to do this exercise, thanks for the refresher course. Will follow you, Roger!😊

[@TavitaRaks]

Definitely a cornerstone of everything I do!!! These helped me recover from a herniated disc💪

[@grandjette]

Wow! This gives me a lot of hope 💛. Thank you!😊

[@nelsonhibbert5267]

I'm just getting over the same thing (L5/S1) with sciatic pain. I do some things similar to this, though I think the main thing that's helped the disc to recover is just time and not doing any exercise that involves forward extension.

[@TavitaRaks]

@nelsonhibbert5267 totally understand! I had to be careful about what exercises in included, and how much I did. Gotta listen to your body!

[@kellichristophersen4141]

Genius! And I could listen to that accent all day long 😍💖

[@vitalishus]

He’s English.

[@tiaholcom4474]

I really appreciate the shorts that have a seamless repeat loop.

[@lynne3989]

How do I find that option on shorts- the repeat loop, can't find so far?! Thanks!

[@robinr.9007]

🌷Thank you 👍... I would need to turn around and put my head on that bottom step... Or some firm pillows or a shoebox or something... To support my goofy neck. (or support my neck with my hands) I just tried this on my bed with my head up on my square neck pillow... It supports my neck and I can still pull my knees up just fine... it worked 👍 I need to do this 4+ times per/day ... on the bed.... because the floor and I are no longer good friends. 😳 (my body got old and rusty without my permission!) My very best to all 🥰

[@soulaliconsciousnessnow]

nice example of the simplicity of core development without complicated moves...concentrating muscle group to where it counts...and makes a Real difference...thank you..☺❤

[@lookielooie]

Thanks. I always hated planks. This looks less awful. I think I'll try it.

[@josusa1647]

It’s true! It looks like the simplest exercise because it doesn’t involve any movement, but it burns like no other

[@bobbytorres3807]

Thank you Roger for this simple yet effective plank exercise. You are appreciated. Best wishes.

[@ImMonty365]

How cool👏🏽willing to try this…wish my 63 yo body good luck😁

[@marevoievod]

Good luuuuck, you got this! 💪

[@greeneyes2368]

You got this! 😊

[@beverleypilkington2548]

Love this exercise as an Alternative to planks because whenever I do then I get lower back pain - so thank you 🙏🏾

[@jazznblues9496]

This exercise is incredible. I actually feel my core being active after I did this. Goodbye, plank and I am not sorry to see you go. It feels like I have internal "scaffolding" or vertical "support beams" I only did it for 2 minutes. I know it's not going to last but if I keep doing it...

[@SHURYŌNOSHIKAHOSHI]

That’s with everything. If you don’t use it, then you’ll loose it! It’s a cornerstone of wisdom that in every area of life.

[@iMageMotif]

Thank you!

[@cre8amemory07]

Thank you 😊

[@moi7748]

I used to do this in PE at school - I haven’t done it in years. We sometimes used to work in pairs too, which meant one person would stand while the other lied down, had their head between the partners feet and held on to their ankles. You then lifted up your legs off the floor and held them 6 inches off the ground until the teacher said ‘Go!’. Then you would lift them from the hips quickly towards your partner’s chest, who would push them back down just as quick towards the original starting position of 6 inches…..all the while keeping the legs straight, your back on the floor and never letting the feet touch the floor !! You kept repeating this until he said ‘Stop’ and we had to stay at 6 inches off the floor for about 20 to 30 seconds. Then it would all start again, sometimes swinging from left to right. You would only allowed to touch the floor when he said ‘And relax’ where everyone was completely red faced with stomach cramps and some were even nearly in tears. Jesus was it damned hard work!!! PS : Our PE teacher was ex Royal Navy, and he didn’t take much shit. However he was a popular teacher and was pretty cool with everyone, but some of the stuff he made us do probably wouldn’t be allowed in schools today!! 😂

[@ChiquitaSalseraOne]

I wish I could see a video of this. Sounds excruciating.

[@sandrareynolds7379]

Thank you for the reminder. I used to do something similar.❤❤❤❤❤❤❤

[@Sunnivah13]

Reminder: your back shouldn't be flat. A slight curve is what is natural and called a neutral position. Flattening your back to the floor means flexing your lower back to an extent that puts stress on it. Just do deadbugs for core workout, curl ups, side planks, bird dogs and standing hip airplanes, all maintaining a neutral spine. Practice the "brace" and the hip hinge for everyday situations and you're safe

[@mauschilond9977]

Would you mind explaining how to do the “brace”? Thank you.

[@Abandex369]

watch squat universities video on it

[@ninamp2]

Thank you! I did all these exercises,is very good to know!

[@shahzadadil774]

I have to google every excersie you mentioned here 😂

[@Foxie635]

I hate planks. Thanks for this. I have been doing it but this guy expanded it the best and it works.

[@azabujuban-hito-dake]

This guy's gorgeous❤

[@robinr.9007]

@azabujuban-hito8085 "This guy's gorgeous❤..." That does NOT mean much...

[@fruitytarian]

I was looking for this comment 😅

[@MarcSteele-p2q]

That's brilliant. Thank you for sharing. Fantastic 👍😁😁😁🙏

[@ursulahofbauer7668]

Great! I‘ll definitely try. But planks DO give me feedback. Either it burns where it should - or it doesn’t. That’s quite a feedback. It’s not about being perfect.

[@cremebrulee4759]

Thanks!

[@maryamalsuqatri7510]

You know, I try to do blank several time since it's known between athletes. Believe it or not, I didn't feel it's right but I didn't know why or how to explain it for other. I don't have anyone to help me to correct my position when I am trying to do blank 🤔 even with watching lots of videos about it. Still I feel it's wrong. But once I watch this video it's make sense to me immediately just from watching. So, while I am repeating your vedio and follow your new exercise. OMG the feeling of this position is shocking me for real 😮 This is the real feel I want from correct exercise. It's make all sense and thank you very much to share this me and other. My body will do it with love because I believe in what my body feel regarding any things. Yes people, believe in your body feeling. Don't do any thing just like that because other show of with it in social media it could hurt you or you will not get benefit from it even with repetition. Thank you again I will advise this for anyone I know my core talking happily to me during the minute I did your way in exercise. 😂😂😂 🎉Peace 🎉

[@MiracleWarriors]

Planks helped me to run better and get less overall fatigue from my whole body. Got to love Pilates lessons . A strong core makes wonders to be able to run for long( 1hour plus) and/or fast (800 meters to 5km). And the definition appeared so fast ... and I'm 50 years old. No ,no, no, doing planks is not a waste of time.

[@jamesnewton1196]

💯% correct. I did as he suggests 10 years ago. I trapped my cyatic nerve.

yes, plank is for sure never waste of the time! Even side planks are very effective and you cannot substitute them for exercise on your back.

[@MrUpsidedowngaming]

Planks help strengthen the back and can even eliminate back pain as it has for me

[@rositafleurant95]

Thank you 😊❤🎉

[@annewellmann8867]

Thank you!! So happy to find an alternative to the dreaded plank that always leaves me uncertain if I did it right. 😊

[@wanderingmum56]

Love this!

[@galiabar-kochva3807]

Excellent ,thank you ❤👍

[@danreyman]

Truly a better core exercise. Planking MIGHT be good after you master this one

[@HalfMooN458]

Yes, I always felt like it was too challenging to know if my back was straight while doing plank. Thank you.

[@apsingh1792]

Wow Thank you so much I Ve learnt something new wow I didn't know now I do thank you thank you❤❤❤❤❤❤❤❤❤

[@premshanti3096]

Cool tips! Thanks!

[@annaholden2406]

🌟 Awesome! Thks for sharing

[@mydude9904]

A way to push it further,straighten your arms behind your head,like you are doing an snow angel The weight of your arms puts more tension on the core

[@maudclaud6132]

Thanks - very useful for core. I also to plank for my upper body isometric strength. But I like these

[@10TJ10]

can you explain why its important for the back to be flat

[@Desertdust234]

Research shows it’s not actually, which is exactly what I was thinking while watching this. Unless you’re a gymnast doing handstands, which is different. I’m also not saying that hollow body exercises are bad for you, but the premise that not having a flat back during core work is inherently harmful/wrong is incorrect; it is very beneficial to learn to brace your core properly while maintaining a neutral (not flat) spine. I think what can happen for some people with very weak core muscles is they start to compensate with other muscles and maybe even strain those muscles, so the flat back cue helps them maintain their core engagement. Those are my thoughts… 🤷🏻‍♀️

[@jamesdspaderf2883]

That's fine, for the anterior column. Most need strength from the posterior column.

[@ArshKhan-yu7bg]

Love it ❤

[@luisfranciscomurillomoreno3080]

Why should I aim to get my back so much flat? The objective in this kind of exercises is getting stronger and enhance my isometric strength.

[@aubrieghhudson]

Timely video, thanks!!

[@SuperCybermouse]

Very interesting - thanks for sharing ❤

[@michaelzimmerman8959]

Thank you. My shoulders are really bad, so this should be good for me.

[@Desertdust234]

That’s fair if your weak shoulders are holding you back from doing core work and you need an alternative in the meantime, but if your shoulders are so bad you can’t do a plank, it’s probably a good idea to address the shoulder issue separately because that can get worse with time if you’re not doing anything about it and puts you at risk of injury. Or at the very least may mean staying away from certain movements/exercises/activities

[@michaelzimmerman8959]

I'm trying to use them but I have to be very careful otherwise I have spasms in my shoulder that will hurt all day long. I'm a disabled tree trimmer for the power company, but it's nobodys fault but mine because I was working harder not smarter. 😢 My back is really bad too so I got to be careful what I do.

[@NotNoAndrew]

I’ve done that and I like it, learned it with Hinge Health

[@MC-8]

Omg. Thank you for this. I subscribed ❤

[@darlinah8090]

Fantastic ❤

[@johnnyc8775]

This sounds like good advice and it's probably a good exercise. Your back (bone) is not meant to be flat and it would terrible if we were that straight. Also there seems to be a lack of understanding of where the back starts and ends.

[@johnjohn-ne8fw]

Great video. Thx!

[@karlatrevino860]

Just seeing this I can feel neck pain.

[@root256]

Agree

[@OkretSunc]

There's no neck pain if you're doing it correctly. Don't push your head forward just contract your abs and hold.

[@TuNrIs]

He's trying to look forward, and it does look uncomfortable, but you don't actually have to, and you can just look up!

[@roger.frampton]

Just pinned a comment for this!

[@wolfster747]

You can feel if your back is in the right position. Planks are the bomb.

[@liliacastro2032]

I always plank. I’m going to try this new exercise. 💕

[@Tudorache70]

Yoga posture Utana padasana To Navasana😊 Awesome❤

[@brianchambers6853]

I don't think there is anything that yoga has not already done. ;)

[@lalit31]

Awesome advice 👍

[@Spartan_II_117]

I agree with this but I have a question, how to decrease a chance of having a neck sprain/injury? I am asking this because I have felt pressure on my neck while trying to do this for more than 2 reps.

[@aliveinhim9793]

Try to press your tongue to the roof of your mouth while doing the exercise. It will help to relieve the pressure from your neck. Also, you neck muscles are also working so in time they too will get stronger. You won't get a strain in your neck simply by doing this exercise.

[@roger.frampton]

See pinned comment

[@melfarangkuti8783]

Plank is good, this one is good...we can do both. There are many variations of exercise.

[@lornalaurie278]

But he makes a point about the back, I am always trying to make sure I’m in correct form, but not sure

[@soichirohonda267]

Right!

[@tootstoyou1]

I agree. Do both. One for my yoga practice and the other for Pilates

[@TomHartill]

​@@lornalaurie278tuere is no "correct form" with a plank and furthermore it doesn't matter if your spine is curved or flat. Your spine is meant to have a natural curve to it, and it also supposed to flex.

[@tandrichter]

I totally agree. Planks long term are a disaster, particularly for overweight people as it puts maximum pressure on shoulder, elbows and wrist joints. Having practised dance for all my life I totally concur with what this coach says.

[@Tifftalk2]

As a former gymnast this exercise always gave me low back pain. Maybe 😅something else before doing this to avoid using wrong muscles until core stronger

[@paulettelamontagne6992]

I'm 57 and I was training for the Olympics when I was young and we did that very same exercise

[@vanshgoyal8959]

In yoga, its already taught as Naukasana. (Whatever smart people discover or find out now is already presented with perfection in the vedic culture) (Its truth)

[@JoAnnMonsalve-bb1ye]

❤ wow you’re so HANDSOME

[@susievidal4134]

We do this exercise on a chair for chair yoga basically sitting and lifting both your legs its hard for seniors to get on the floor

[@TheCreate21]

Good one-❤🎉

[@pinterestexpress8870]

Thanks for this. How long to you hold for & how many sets?

[@Muskaan-Lui]

Thanks ❤

[@joycepetrina2791]

Thank you. I needed that and I’ll try it. I have som Titanium in my lower back.

[@gingermonroe4153]

Fantastic I use t do all those Looks good thx🎉

[@johnpritchard9753]

This is great. Thanks

[@voxveritas333]

Great form, oh, also great hair!

[@BA-vx7gb]

This Guy is so Handsome … and soo nice … ❤️❤️❤️❤️❤️❤️

[@savingmoney5604]

Now this is really effective

[@marymcsoley4071]

Nice 👍🏻

[@leonardpereira7031]

Such beautiful eyes

[@carinawulff1673]

Hollow Body is a fantastic exercise! That being said, our spine naturally has certain curves. To say that we need to have a completely "straight" spine or "flat back" to have a strong core is just anatomically inaccurate. Love this exercise, though! Planks are still great, too ;)

[@ingridbiancasulochanarajah9862]

Thanks for sharing but how many repetitions, must one do,to get the core muscles working? Can any one do this regardless of age yah? 😊🙏🏼👍🏼

[@GretchenPeters-cyclist]

I'm in 🙌🏻

[@MJ-hl1kk]

Wonderful alternative to plank👍🏽; I hope it gets the same or better results. I'm not a fan of plank.

[@blackhillsed4936]

I do this while alternating hands and knees with a yoga ball making sure my back is flat. It's an intense burn.

[@tamaramigut8633]

How do you keep from putting stress on the neck

[@mamiyluanteamooo3914]

Menuda cabellera maravillosa....

[@maitemm7731]

Genial! Gracias!!😊

[@hiplopez8627]

I'm subscribing to you because you are so dang gorgeous!! I'll just watch you😂

[@greencrystal7]

Callanetics move is very similar.

[@ked7426]

Thank you

[@bunnybubs757]

Any idea for how many sets , how long each time, seconds etc ?

[@Venus-gn5oi]

For my back pain the second exercise is for me a no go. Plank works better. It’s true it takes a while to figure out the right way but it’s definitely better especially if you have neck and lower back pain. The second exercise makes it way worse no matter how much the core is engaged.

[@marlow769]

Here’s a factoid for ya…it doesn’t even matter If your back is PERFECTLY flat or not, your core will still get the work.

[@Sin_Dee]

Learning to do the plank doesn’t start from a plank itself. It’s from correcting the standing posture by engaging the core through a posterior pelvic tilt and hip shift. The plank then challenges your correct standing posture and reinforces ideal alignment and activation of all the muscles from head to toes.

[@1212wolverine]

Was able to feel the burn in the abs but my neck started hurting. How do we ensure we don’t hurt the neck??

[@DachengGuo]

❤❤❤

[@daniellemcniel5975]

Like the Boat Pose in yoga, one of my favorites ❤

[@TYSSHA1]

I can't do that exercise 😢 I have a really bad neck pain due to an old fracture

[@sobal79]

As they are opposit direction do still work the same muscles?

[@aravindarreddy3430]

This better than plank

[@LizzyDripping]

My wrists said cheers 🍻

[@biucamel266]

My neck muscles will hurt hellishly if my head is held unsupported mid-air. How to resolve this? Thx

[@rabbitholegirl1]

Subscribed. Great vid

[@lukasvandewiel860]

So is that basically... leg raises, but with the legs down all the time?