1. Hollow-Body Close-Grip Seesaw
Start in a hollow-body position on the floor, bracing your core. With your dumbbells, perform alternating presses with each arm as fast as you can. Continue this for 30 seconds, then rest for 15 seconds before moving onto the next exercise.
2. Hollow-Body Close-Grip Press
Start in the same hollow-body position as above. With your dumbbells, perform presses with both arms simultaneously. Hold for a second at the bottom to maximize the amount of work your muscles are doing. Continue pressing for 30 seconds, then rest for 15 seconds.
That's one round. Do five rounds.
Hollow-body holds are a gymnastics exercise that requires a ton of core strength—more than regular crunches—and will help you in everyday activities like maintaining a good posture. Incorporate this circuit as one of your upper-body day exercises, or if you only have a few minutes, you can do it as a stand-alone workout before you head out for the day.