Hollow Hold
Equipment Needed
About This Exercise
A core stability exercise that targets the deep abdominals and hip flexors by holding a curved, hollow body position on your back.
How to Perform
- 1
Setup
Lie flat on your back with your legs extended and arms overhead, biceps by your ears. Press your lower back firmly into the floor by engaging your core.
- 2
Lift Arms and Legs
Simultaneously lift your arms, head, shoulder blades, and legs a few inches off the ground. Your lower back should remain pressed into the mat. Your body should form a shallow banana or crescent shape.
- 3
Hold the Position
Maintain this hollow body position with your arms and legs hovering off the floor. Keep your abs braced and your lower back glued to the mat. Breathe steadily throughout.
- 4
Maintain Tension
Hold for the designated time, focusing on keeping your core tight and your body completely still. If you start to lose form, bend your knees slightly or lower your arms to your sides to reduce difficulty.
Form Tips
- •Press your lower back into the mat at all times - no gap between your back and the floor
- •Keep your arms straight and by your ears throughout the hold
- •Point your toes and keep your legs straight and together
- •Breathe steadily - do not hold your breath
Common Mistakes to Avoid
- •Allowing the lower back to arch off the floor, which strains the spine
- •Lifting the legs or arms too high, which reduces core engagement
- •Holding the breath instead of breathing steadily
- •Letting the head drop back instead of keeping chin slightly tucked
Primary Muscles
Secondary Muscles
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