Hollow back: 4 exercises to train away

With a few regular exercises, you can easily train your hollow back. We show you how to find the right balance of your muscles again.

A hollow back is a curvature of the back that can quickly make you look like an inverted “C” in a normal, relaxed position. Such a hollow back (hyperlodosis) can arise if one Imbalance between certain muscle groups prevails. So-called “opponents” are unbalanced in their muscle strength: Your hip extensors are compared to your hip flexors less well educated.

Even overweight people can be loud Medical News Today curl your spine and lead to a hollow back. Above all, however, a hollow cross is created Sitting too long and too little regular exercise. Regular long alone walks and frequent stretching can prevent this. However, strength athletes who only train certain muscle groups can also suffer. With our four exercises against a hollow back, you can train it away.

Note: In some cases, it can also be a medical problem. If you suffer from frequent back pain, which is only aggravated by exercise, seek medical advice.

Hollow back exercise for stretching: cat and horse

This exercise helps your spine above all. It is stretched and retracted and can thus act against a hollow cross:

1. Get on all fours, put your hands shoulder-width on the floor and your knees hip-width apart.
2. Take a deep breath.
3. Now make a cat hump by arching your spine upwards as you exhale, pulling in your belly and pulling your head towards your chest.
4. Now do the so-called “horseback” when inhaling: Slowly take your head back.
5. Now gently push your back down.
6. Round your back in the other direction and exhale slowly.
7. Repeat the exercise several times.

Hollow back exercise for muscles and spine: the bridge

The bridge is an exercise against the hollow back, which is supposed to stretch your spine and stress important hip extensor muscles:

1. Lie on your back.
2. Place your feet shoulder-width apart on the floor and bend your legs 90 degrees.
3. Place your arms flat on the side of your body on the floor and stretch them out.
4. Lift your pelvis piece by piece and push it upwards.
5. Tense your abs and buttocks.
6. Hold this pose for about ten seconds.
7. Slowly lower your pelvis and repeat the exercise several times.

Plank and side plank for a strong body

Planks are good hollow back exercises because they primarily strengthen your abdominal and pectoral muscles. These are necessary to counteract the hip flexors. Side planks add the side abs.

Plank:

1. Get into the typical “push-up” posture.
2. However, place your forearms shoulder-width apart on the floor.
3. Try to keep your back straight.
4. Now tense your buttocks and stomach and hold this position for a few seconds.

Side plank

1. Lie on your side on the floor.
2. Keep your legs closed and straight.
3. Push your upper body and pelvis up against your forearm, leaning sideways.
4. Your weight should now rest on your forearm and the sides of your feet.
5. Hold this position as long as you can.
6. Change sides.

Reverse crunches: hollow back exercise for a strong stomach

In general, when doing exercises against a hollow back, it is important to train the abdominal muscles. If these are too weak, your body will become imbalanced. The normal sit-ups can do one crooked back even promote, so reverse crunches are a more helpful exercise:

1. Lie with your back on the floor and keep your legs straight.
2. Now raise your legs straight up as far as possible.
3. Try to keep your back straight.
4. Repeat this exercise about ten times.

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