T-Nation How to Do the Hardest Core Exercise

Before you try the rollout, build up to it by mastering a gymnastic hollow-body hold. Work at it until you get comfortable holding that position for a minimum of 30 seconds.

Hollow Body HoldHollow Body Hold

To do the hollow body, lie flat on your back with your arms in the air overhead and your legs and feet about an inch or two from the floor.

Tuck your chin towards your chest, crunch your upper body slightly upward, and don't let your lower back come off the ground. Your lower back, mid-back, and glutes should be the only parts of your body touching the floor.

If this isn't possible for you yet, practice the same movement but with your knees bent while maintaining that strict contact between your low back and the floor. Over time, you'll be able to work towards straightening your legs.

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Source : T-Nation