Hollow Hold

Core · Bodyweight · Beginner

How to do it

1. Lie on your back with your arms extended overhead and legs straight.
2. Press your lower back firmly into the floor and brace your abs.
3. Lift your shoulders, arms, and legs slightly off the floor while keeping your lower back down.
4. Keep your ribs pulled down and legs together as you hold the hollow position.
5. Breathe steadily without letting your lower back arch.
6. Lower your arms and legs to the floor when the hold is complete.

Muscles worked

Primary: Abs
Secondary: Hip Flexors, Quadriceps, Lats

Related exercises

Hanging Leg Raise

Assisted Hanging Knee Raise

Assisted Hanging Knee-Raise Throw-Down

Assisted Lateral Throw-Down Leg Raise

Assisted Lying Leg-Raise Throw-Down

Barbell Press Sit-Up