intermediateNo equipmentFloor
Hollow Body Hold
A fundamental gymnastics-derived core exercise that builds full-body tension and anterior core strength in a lengthened position. The hollow body position is the foundation for nearly all athletic movement patterns and an excellent progression from dead bug.
Hollow Body Hold
Duration
1 min
Hold
20s
Sets
3
How to do it
- 1
Lie on your back with arms extended overhead and legs straight.
- 2
Press your lower back firmly into the floor and tuck your chin slightly.
- 3
Lift your shoulders and legs off the floor simultaneously, legs at about 45 degrees.
- 4
Hold this curved, hollow position, lower back stays on the floor the entire time.
- 5
Start with 10 to 15 seconds and build toward 30 to 60 seconds as strength improves.
Benefits
- Builds full-length anterior core strength and total body tension
- Trains the core in a lengthened position unlike any other exercise
- Transfers to virtually every athletic and functional movement pattern
Common mistakes
- Allowing the lower back to arch off the floor, lower the legs if this happens
- Holding the breath, breathe shallowly throughout
- Overarching the neck to look at the legs
Target areas
lower back
Good for
athletes
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