Hollow Body Crunch
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The Hollow Body Crunch is a bodyweight exercise that involves lying supine, pressing the lower back into the floor, lifting the shoulders and legs slightly off the ground to form a hollow "banana" shape, then crunching the upper body forward while keeping the core braced. Its primary purpose is to build anti-extension core strength and stability by intensely targeting the abs and hip flexors. Ideal for athletes, gymnasts, or anyone seeking improved midline control and posture with no equipment needed.
How to Perform Hollow Body Crunch
- 1Lie face up on the floor with your legs extended straight and arms reached overhead alongside your ears.
- 2Press your lower back firmly into the floor to flatten your spine and engage your core.
- 3Lift your shoulders, head, and arms off the ground while simultaneously raising your legs 6-12 inches off the floor, keeping them straight.
- 4Inhale to prepare, then exhale as you crunch forward by rounding your upper back and pulling your arms toward your shins without fully sitting up.
- 5Pause briefly at the top with your core tight and lower back still pressed down.
- 6Inhale as you slowly lower your upper body and legs back to the starting hover position without letting your back arch.
- 7Repeat for desired reps, maintaining constant tension in your abs.
- 8Key form tips: Keep your lower back glued to the floor throughout—avoid arching. Use slow, controlled movements; don't swing or use momentum. If too challenging, bend knees slightly or reduce leg height. Common mistake: Letting head drop forward—keep gaze toward ceiling.
