Body Tension: Hollow, Arch and Plank Chains

A warm-up built on gymnastics base shapes: hollow body, arch and planks in different directions. Without full-body tension neither the cartwheel nor the handstand stays straight, so you switch it on first.

How to play

1. Pair setup: one holds a hollow body and the other checks the low back is flat by sliding a hand underneath (2 min).
2. 20 seconds hollow and 20 seconds arch, three rounds, with partner adjustments (3 min).
3. Pencil rolls: go from hollow to arch by rolling over without losing tension (2 min).
4. Plank chain: 15 seconds front, 15 seconds each side and 15 seconds reverse, two rounds (3 min).

Rules

• If your low back lifts in the hollow, bend your knees or bring your arms toward your chest.
• Don't crank your neck in the arch: eyes on the floor.
• Partners correct with words and a light touch, never by pushing.
• Keep breathing through every hold; no breath-holding.

Variations

Adaptations

• Limited leg mobility: work hollow and arch with trunk and arms only, seated or lying down.
• Low-back pain: swap the arch for bird dogs on hands and knees.
• Deaf or hard-of-hearing students: project the timer or signal changes with your fingers.

Learning goals

• Activate the core before acrobatics.
• Feel the hollow and arch shapes in your own body.
• Give a partner clear, useful corrections.

Equipment for a class of 25

• mats: 15
• stopwatch: 1

Teacher tip

Fifteen mats covers the class in pairs; yoga mats or the gym floor work if you're short. The common mistake is a hollow with an arched back: the partner's hand under the low back catches it right away.

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