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STILL IN MOTION
Because slowing down isn’t in the plan.
THURSDAY DEEP DIVE: THE STRENGTH MOVE
Sunday’s issue introduced the Hollow Body Hold. Today we provide a modified starting progression and an advanced dynamic variation, and explain the gut-core connection that makes this exercise particularly relevant in the context of the digestive health week.
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PROGRESSION 1: MODIFIED HOLLOW BODY HOLD (ARMS AT SIDES)
Best for: People who find the full overhead arm extension position too demanding, or those who cannot prevent the lower back from lifting during the standard version.
How to do it:
Lie on your back, arms at the sides — not overhead
Press the lower back into the floor by tilting the pelvis posteriorly
Raise the legs to 45 degrees from the floor, keeping the back pressed down
Hold 15 to 20 seconds — if the back lifts at any point, raise the legs higher
3 to 4 holds with 30-second rest
The arms at the sides significantly reduces the lever arm length compared to the overhead version, making the lower back contact much easier to maintain. Build to 30-second holds before progressing to the full overhead arm position.
PROGRESSION 2: FULL HOLLOW BODY HOLD (SUNDAY’S EXERCISE)
Technical standard: the spine should be in a consistent position throughout the hold. Many people allow the spine to progressively arch as the hold continues — this indicates core fatigue and is the cue to rest. A 15-second hold with perfect spinal position produces more adaptation than a 45-second hold with a lifting lower back.
PROGRESSION 3: HOLLOW BODY ROCK
Best for: People who hold the static version for 30 seconds consistently and want to add the dynamic challenge.
How to do it:
Begin in the full hollow body hold position
Rock forward and backward like a rocking chair — using the curved spine as the contact point
Maintain the hollow position throughout the rocking motion — do not let the body flatten
10 to 15 rocks, 3 sets
The rocking motion adds a dynamic load to the position, requiring the core to maintain the hollow shape against a changing gravitational demand. This is the gymnastic version of the exercise and is the standard training tool in gymnastics preparation programs for core stability.
The Gut-Core Connection
The transverse abdominis — the deep core muscle trained by the hollow body hold, the Dead Bug, and Pallof Press — forms the anterior wall of the abdominal cavity. When the transverse abdominis contracts appropriately, it creates intra-abdominal pressure that supports the abdominal organs in their correct positions. Chronic weakness of the transverse abdominis is associated with organ prolapse, poor intra-abdominal pressure management, and reduced gut motility.
Conversely, a healthy and motile gut (supported by the fiber and fermented food strategies from this week) reduces the visceral inflammation that can directly inhibit deep core muscle activation — a clinical observation in patients with irritable bowel syndrome and other inflammatory gut conditions. The gut and the core influence each other bidirectionally.
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COMING UP
Saturday closes out with the complete gut health toolkit, including probiotic quality markers and the fermented food integration strategy.
Still moving forward,
— The SIM60 Team
simsixty.com · Because slowing down isn't in the plan.
Educational content only. Not medical advice. SIM60 is not a medical provider and does not diagnose or treat any condition. Consult your physician or a licensed physical therapist regarding your specific symptoms before beginning any exercise described here.
