Strength exercise

Hollow Body Hold

How to do it

Lie on your back with arms extended overhead and legs straight together.
Press the lower back into the floor and lift the shoulders, arms, and legs a few inches off the ground.
Form a shallow curved line from fingertips to toes, keeping the core braced throughout.
Hold the position for the prescribed duration, breathing steadily without letting the belly balloon outward.
Keep the chin slightly tucked and the neck relaxed rather than craning forward.
Avoid letting the lower back arch off the floor, a common fault that shifts load off the core.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Core exercises

Ab Coaster Ab Crunch Machine Ab Rollout Ab Wheel Ab Wheel Rollout Ab Wheel Rollout (Kneeling)

Type: Strength
Equipment: Bodyweight
Primary muscles: Core
Measured in: Time