Hollow Hold
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The Hollow Hold is a bodyweight isometric exercise where you lie on your back, press your lower back into the floor, lift your shoulders and legs slightly off the ground, and hold the tense, hollow-body position to build core stability and endurance. It primarily targets the abs, including the rectus abdominis, transverse abdominis, and obliques, while engaging the hip flexors and shoulders. Ideal for athletes, gymnasts, or anyone seeking to improve anti-extension strength and posture with no equipment needed.
How to Perform Hollow Hold
- 1Lie face down on the floor with arms extended overhead and legs straight.
- 2Press your lower back into the floor by contracting your abs and glutes.
- 3Lift your head, shoulders, and chest slightly off the ground while keeping arms extended forward.
- 4Simultaneously lift your legs 6-12 inches off the ground with toes pointed.
- 5Hold this position with a tight core, forming a slight "banana" shape from head to toes.
- 6Breathe steadily and deeply through the hold, avoiding breath-holding.
- 7Maintain for 20-60 seconds or as long as form holds, then lower slowly to start.
- 8Key form tips: Keep shoulder blades pulled back and down; avoid arching lower back or shrugging shoulders; if neck strains, look slightly down. Common mistakes: Letting lower back arch (lose core tension) or flaring elbows.
