Hollow Hold

AbsBodyweight

The hollow body hold is an isometric core strength staple. It fires up deep abdominals, boosts body control, and lays the foundation for advanced movements.

How to do it

1Lie flat on your back, reach your arms straight overhead, and glue your legs together.

2Press your lower back firmly into the floor by contracting your abs hard. Don't let your lower back arch.

3Simultaneously lift your head, shoulder blades, and straight legs 4-6 inches off the floor.

4Hold a banana-like hollow position where only your lower back and glutes contact the ground.

5Keep your gaze locked on your knees or slightly above to protect your neck from strain.

6Hold the position while maintaining steady, continuous breathing.

Common mistakes

Arching your lower back off the floor. This means legs are too low or abs released, shifting stress to your spine.

Lifting your head or legs too high, turning it into a sit-up and taking load off the core.

Straining your neck by throwing your head back. Keep chin slightly tucked.

Holding your breath instead of breathing consistently throughout the hold.

Breathing

Breathe deeply and evenly for the duration of the hold. Never hold your breath.

Make it harder or easier

To make it easier: bend your knees, raise your legs higher, or bring your arms down by your sides.

To make it harder: lower your legs closer to the floor (without arching back) or reach your arms further back.

Progression tip: add 5-10 seconds to your hold time every workout once you master your current duration.

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.