Right Side Hollow Hold With Pulse 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Right Side Hollow Hold With Pulse is a bodyweight core exercise that primarily targets the abs while engaging the obliques as a secondary muscle group. It involves lying on your back and lifting your legs and shoulders slightly off the ground to form a hollow position, then performing small pulsing movements to increase tension and activate the right-side obliques. This exercise strengthens core stability, improves abdominal endurance, and helps enhance overall control and balance in the midsection.
How to Perform
Lie flat on your back with your arms extended overhead and legs straight.
Engage your core by pressing your lower back gently into the floor.
Lift your shoulders and legs slightly off the ground to create a hollow body position.
Rotate slightly toward your right side, engaging the right oblique.
Keep your arms and legs extended and maintain a strong core contraction.
Perform small pulsing movements by slightly lifting and lowering your shoulders and legs while maintaining the hollow shape.
Breathe steadily and keep tension in the abs and obliques throughout the exercise.
Hold for the desired duration, then slowly lower back to the starting position.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your lower back pressed gently into the floor to protect your spine.
Engage your core fully before lifting your legs and shoulders.
Maintain controlled pulsing movements rather than fast, jerky motions.
Focus on activating the right-side oblique during the pulse.
Keep your arms and legs straight to maximize abdominal engagement.
Breathe steadily to maintain tension and avoid holding your breath.
Start with shorter hold and pulse durations, gradually increasing over time.
Avoid letting your shoulders or legs drop toward the floor during the exercise.
Maintain a hollow body shape without arching your back.
Keep movements small and precise to fully target the abs and obliques.
How Not to Perform
Do not let your lower back arch off the floor.
Do not lift your legs or shoulders too high, which shifts tension away from the abs.
Do not perform fast or uncontrolled pulses.
Do not hold your breath during the exercise.
Do not bend your knees or elbows, which reduces core engagement.
Do not rotate excessively, which can strain the spine.
Do not let your shoulders or legs drop toward the floor mid-pulse.
Do not use momentum instead of controlled core contraction.
Do not relax your obliques; keep them engaged throughout.
Do not extend the duration beyond your current strength level, risking form breakdown.
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.
