Core
Hollow body hold
- Kit
- No kit
- Works
- abs · hip flexors
- Also
- obliques · quads · front delts
The hollow body hold is an isometric floor position: you lie on your back, press your lower back into the ground and lift your shoulders and legs just clear of the floor. It trains the front of your torso to resist being pulled into an arch, which carries over to planks, push-ups and hanging work. It suits anyone who wants core strength without repeated spinal flexion, and the shape scales easily by moving your arms and legs.
Form
How to do hollow body hold
- 1Lie on your back with your legs straight and your arms by your sides. Press your lower back firmly into the floor and keep it there for the whole effort.
- 2Tilt your pelvis slightly towards your ribs, then lift your head, shoulders and shoulder blades just off the floor, looking towards your knees.
- 3Lift both legs a few inches off the floor with your ankles together and your toes pointed. Your body should form a shallow banana shape with only your lower back and hips in contact with the ground.
- 4Extend your arms overhead or keep them alongside your thighs, whichever lets you hold the shape without your back lifting.
- 5Breathe in short, steady breaths through the hold and keep your ribs pulled down. Lower your legs and head together to finish the set.
Watch for
Common mistakes
The lower back arches away from the floor as the legs drop.
Fix: Raise your legs higher until your back is flat against the ground, and only lower them as you get stronger.
Chin jammed into the chest or head yanked forward by the neck.
Fix: Keep a gap the size of a fist under your chin and lift from the shoulder blades, not the neck.
Holding your breath to keep the shape together.
Fix: Keep your ribs down and take small, continuous breaths so the brace comes from your abs rather than trapped air.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.