Hollow Body Hold

Hollow Body Hold is a core training exercise that focuses on the abdominal muscles , lower back and hip flexors . This exercise is important for building a strong core, improving stability and strengthening posture, and is often used in gymnastics and bodyweight training.

Correct technique and execution

Here's a step-by-step guide on how to perform the Hollow Body Hold:

  1. Lie on your back with your arms stretched over your head and your legs straight.
  2. Engage your core by pressing your lower back into the ground.
  3. Lift your legs, arms and shoulders slightly off the floor, forming a hollow "banana" shape.
  4. Make sure your lower back remains flat against the floor throughout the exercise.
  5. Hold this position while maintaining constant core tension.

Common mistakes

Avoid these common mistakes when performing the Hollow Body Hold:

  • Arch in the lower back: Make sure the lower back is in contact with the floor to avoid strain.
  • Using the neck muscles: Keep the head in a neutral position and avoid pulling the neck.
  • Incorrect leg height: Adjust your legs to a height where you can maintain core tension without compromising technique.

Modifications and variations

Try these variations based on your fitness level:

  • Beginners: Bend your knees and keep your arms at your sides to reduce the intensity.
  • Advanced: Add moves like flutter kicks or try a hollow rock for extra challenge.

Repetitions and sets

Hold the position for the following time intervals:

  • Beginner: 3 sets of 15-20 seconds, focusing on maintaining proper form.
  • Intermediate: 3 sets of 30-45 seconds, focusing on stability.
  • Advanced: 3 sets of 60 seconds or more, adding moves like flutter kicks.

Breathing technique

Controlled breathing is important to maintain tension in the core:

  • Breathe in deeply before lifting into the position.
  • Exhale slowly as you hold, making sure your core remains tight.
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