How long should you do Hollow Body Hold?

Hold 20 seconds × 3 sets. Most people benefit from doing Hollow Body Hold daily, especially when working through a corrective program. Consistency matters more than duration.

What does Hollow Body Hold help fix?

Builds full-length anterior core strength and total body tension

Is Hollow Body Hold good for beginners?

Hollow Body Hold is intermediate level. If you are new to corrective exercise, start with the basic form and focus on quality of movement over duration or reps.

Can you do Hollow Body Hold every day?

Yes, for most people. Hollow Body Hold is a corrective exercise, not a strength training movement, so daily practice is encouraged. The nervous system needs repetition to reset postural patterns.

Exerciseslower backHollow Body Hold

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

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.

Easier option

If lifting both arms and legs lifts your back off the floor, keep your knees bent and arms at your sides. Press your low back down and just hold that. Extend slowly over time.