All training resources
Exercise guide
Hollow Body Hold
An isometric core hold borrowed from gymnastics, training total-body tension with the spine in a slight C-shape.
What this exercise works
- Muscles
- rectus abdominis · hip flexors · obliques · transverse abdominis
- Goals
- strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
How to perform the movement
- Lie on your back with arms extended overhead and legs straight.
- Press the lower back firmly into the floor.
- Lift the shoulders, head, and legs slightly off the floor.
- Hold the position with arms and legs extended, body in a shallow banana shape.
- Hold for the prescribed time.
Technique cues and common mistakes
- Keep the lower back glued to the floor — if it lifts, raise the legs higher.
- Tuck the chin slightly to engage the upper abs.
- Bend the knees to scale if the position breaks.