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Hollow Body Hold 101 Video Tutorial

Strength Gym Main Variation

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Hollow Body Hold
Hollow Body Hold

Exercise Synopsis

Target Muscle Group

Abs

Secondary Targets

None

Execution

Compound

Force Type

Isometric

Required Equipment

Bodyweight

Fitness Level

Intermediate

Variations

None

Alternatives

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Hollow Body Hold is an isometric core exercise that primarily targets the abs, focusing on strengthening the entire midsection. In this exercise, you lie on your back and raise your legs, arms, and shoulders off the ground, creating a hollow position with your body. The core is engaged to maintain this posture while keeping the lower back pressed into the floor. The exercise helps improve core stability and endurance. It requires no equipment, making it a convenient and effective bodyweight movement for strengthening the abs.

How to Perform

  1. Begin by lying flat on your back with your legs extended straight and your arms pointed upward, directly above your shoulders.

  2. Gradually lower your legs towards the floor while keeping your hips flexed, and simultaneously stretch your arms overhead. Make sure to only lower your legs as far as you can while maintaining pressure on your lower back against the ground.

  3. Hold this position for the specified duration, focusing on keeping your core engaged and your body in a stable, controlled posture.

  4. Once the time is up, return to the starting position with your legs and arms, then repeat for the required number of sets.

Tips

  1. Avoid holding your breath during the exercise; rely on stability rather than using your breathing to compensate for lack of control. Focus on learning how to maintain the position while moving, without depending on your breath for stability.

  2. If you find it difficult to keep your spine neutral due to the positioning of your limbs, consider regressing to simpler movements like the dead bug or wall press abs variations to build up your core strength first.

  3. To make the exercise easier, you can modify the movement by bending your knees, keeping your feet just above the floor, and reaching your arms diagonally toward your feet. This adjustment helps you focus on achieving the hollow body position while shortening the lever you’re working against.

  4. Keep your head lifted off the ground and ensure your toes are pointed throughout the hold.

  5. Mastering the hollow body hold takes practice and is a key foundational exercise for gymnastics and other bodyweight movements. If you're struggling with handstands or similar exercises, improving your hollow body hold can significantly help build the core strength needed for those skills.

How Not to Perform

  1. Avoid Arching Your Back: Do not let your lower back lift off the floor. This can cause unnecessary strain on your spine and reduce the effectiveness of the exercise. Focus on pressing your lower back into the ground to engage your core fully.

  2. Do Not Hold Your Breath: Holding your breath while performing the hollow body hold can increase intra-abdominal pressure and make it harder to maintain stability. Breathe steadily and focus on controlled exhalations and inhalations.

  3. Avoid Sinking Your Shoulders: Keep your shoulders off the floor, but avoid sinking them toward your ears. Engage your lats and keep your arms reaching forward and overhead, creating tension in your entire body.

  4. Don’t Overextend Your Limbs: Lower your legs and extend your arms only to the point where you can maintain control without compromising your lower back position. Overextending can cause your body to lose stability, leading to a less effective hold.

  5. Do Not Let Your Head Drop: Keep your head slightly lifted off the floor, with your neck in a neutral position. Avoid letting your chin tuck into your chest or your head fall back, as this can strain your neck and detract from your core activation.

  6. Avoid Using Momentum: Do not swing your arms or legs in an attempt to hold the position. Keep your movements slow and controlled, ensuring your core is actively engaged rather than relying on momentum to maintain the position.

  7. Do Not Let Your Feet Touch the Ground: Ensure your feet stay off the floor, even if just slightly, to maintain the hollow body position. Letting your feet touch the ground reduces the challenge to your core and minimizes the exercise's effectiveness.

  8. Avoid Tightening Your Glutes Excessively: While it's important to engage your glutes, do not overly tense them, as this can disrupt the alignment of your body and make it harder to maintain a true hollow position. Keep them engaged but relaxed.

  9. Don’t Rush the Hold: Take your time in the hollow body position. Rushing through the exercise can lead to poor form and energy wastage. Focus on maintaining the correct posture and holding for the full duration.

  10. Avoid Shifting Focus from the Core: Keep your attention on engaging your core throughout the movement. Letting your focus drift to other body parts can reduce the effectiveness of the exercise and lead to compensatory movements that take the strain off the target muscles.

Variations

Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.

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