Begin on the floor on your belly, and raise your arms and legs into the Superman Hold. Hold here for a solid three seconds, actively engageing the glutes and hamstrings.
Without using your hands or feet for help, roll to the right side and onto your back, coming into a Hollow Hold. Make sure you're actively pressing your lower back into the floor and drawing your belly button into your spine. Keep your arms and legs as low to the ground as possible while still keeping your lower back pressed into the mat. Hold for three seconds.
Roll to the right, coming back into Superman Hold for three seconds.
Roll to the left, holding Hollow Hold for three seconds.