Hollow body (hold) progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Dead bug · Beginner · reps
   Lying on the back with arms pointing straight at the ceiling and hips and knees bent 90 degrees, one leg straightens toward the floor (and the opposite arm lowers overhead) until just above the floor, then returns; sides
2. Hollow body (hold) · Intermediate · timed
   A static hold lying on the back with the lower back pressed into the floor while the straight arms (overhead), head, shoulder blades and straight legs are all lifted a little off the floor, making a shallow banana shape.
3. Hollow rock · Advanced · reps
   The hollow body hold made dynamic: keeping the same rigid banana shape (lower back pressed down, arms straight overhead, legs straight and lifted), the whole body rocks back and forth like a rocking chair, from the shoul