the greatest benefit from gymnastics strength training is not directly related to either ability or physique, but rather to your mindset and approach. the hollow body hold is a foundational position in all of gymnastics, and as such it is one of the first positions you should master. from this outstretched position, engage your entire anterior core by lifting your arms and legs off the floor.
if you cannot hold the position with integrity for the full time, then you might need to start with a scaled version such as tucking your legs in towards your chest or bringing your arms down by your side. this should serve as a wake-up call for you to strengthen your posterior chain and stretch your chest and hip flexors. your goal is to reach your hands behind your feet to the point where you can press your bodyweight up onto your toes. sit up tall with your legs outstretched in front of you, knees totally straight, and have your partner gently push forward on the middle of your back.
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