Strength Training · Calisthenics · Gymnastics
Hollow Body Hold
The hollow body hold is a floor exercise that trains your abs to keep your lower back from arching while your arms and legs stay lifted.
- Intermediate
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back with your knees bent, feet flat, and arms by your sides.
- Press your lower back firmly into the mat.
- Curl your upper back off the mat so your head and shoulder blades are lifted.
- Extend your legs diagonally upward, keeping your feet off the floor.
- Reach your arms overhead alongside your ears.
- Hold this position with your lower back against the mat.
- Release the position by slowly settling your body onto the mat.
Form cues
- Keep breathing throughout the hold.
- Leave space between your chin and chest.
- Reach long through your fingers and toes.
Common mistakes
- Lowering the legs too farRaise your legs or bend your knees until you can keep your lower back flat.
- Shrugging toward the earsWiden your arms slightly or bring them toward your sides so your shoulders stay away from your ears.
Safety
Long limb positions and fatigue can pull your lower back into an arch, causing strain. Craning your head forward can also irritate your neck.
- Practice with bent knees before attempting the straight-leg version.
- End the hold as soon as you lose your body position.
- Stop if you feel sharp pain rather than abdominal effort.
If you have ongoing back, neck, or shoulder pain, use a shorter-limb version or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds
- Rest
- 45 sec
Build hold time before progressing to a lower leg position.