Hollow Body Hold
The basic position every gymnast should master is the hollow body hold. To perform this move, lie down on your back with both your legs outstretched together. Flex your knees and make sure your legs are completely straight with your toes pointing far away from your body. Stretch your arms overhead and straighten your elbows. Look up to the ceiling and lift your arms and legs off the floor while pressing your lower back to the ground. This will engage your anterior core. Your body shape should be smooth, like a banana. Hold this position for one minute.
Arch Body Hold
The arch body hold is the direct opposite of the hollow body hold. With this position, you will expose weaknesses in your posterior chain. Most people are constantly tight in the front of their bodies, and this position will help release areas like the hip flexors and chest muscles. To perform this move, lie face-down with your arms outstretched, and your legs outstretched together. The aim is to arch your body as much as possible. Lift your arms and legs off the ground focusing on your mid-back and glutes and hold this position for one minute.
Bethany Kludt has participated in several gymnastics competitions.