Bench-Supported Hollow Hold

AbsBench

This isometric exercise strengthens the rectus abdominis and deep core stabilizers using a bench. Holding a curved position with raised shoulders builds core endurance and body control.

How to do it

1Lie flat on your back on the bench and press your lower back firmly into the surface.

2Extend your arms overhead and lift your straight legs slightly above the bench.

3Curl your shoulder blades off the bench by flexing your upper abs hard.

4Hold this position, keeping your lower back glued to the bench the entire time.

5When finished, carefully lower your shoulders and legs back to the bench.

Common mistakes

Arching your lower back off the bench, which strains the spine and turns off the core.

Tucking your chin too hard into your chest, creating unnecessary neck tension.

Holding your breath, which spikes intra-abdominal pressure unnecessarily.

Breathing

Breathe shallowly and steadily throughout the hold—never hold your breath.

Make it harder or easier

To make it easier, bend your knees or keep your arms down by your sides. To make it harder, lower your straight legs closer to the bench while keeping your lower back completely flat.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.