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Instructions
- Lie flat on your back on the floor or a mat.
- Extend your arms overhead and legs straight out.
- Engage your core and lift your shoulders and legs slightly off the ground.
- Keep your lower back pressed into the floor at all times.
- Hold this hollow position for the desired time without breaking form.
Technical Tips
- Keep arms and legs straight and close to the floor without touching it.
- Squeeze your glutes and inner thighs to increase stability.
- Focus on drawing your belly button toward your spine for full core engagement.
- Avoid arching your lower back; posterior pelvic tilt is essential.
Breathing Tips
- Inhale deeply before starting the hold.
- Exhale slowly and continuously during the hold to maintain core engagement.
- Avoid breath-holding; use controlled, rhythmic breathing throughout.
Medical restrictions
- Lower back pain or lumbar spine injuries
- Herniated discs
- Postnatal recovery phase
- Recent abdominal surgery
The Hollow Hold is a powerful isometric core exercise used to build total-body tension and core endurance. This movement involves holding a curved, banana-like position on the floor while keeping your arms and legs extended and your lower back pressed firmly into the ground. It is widely used in gymnastics, calisthenics, and functional training to enhance body control and postural stability. The Hollow Hold is an effective tool to teach spinal alignment, improve midline stability, and develop the foundational strength required for more advanced movements like handstands, L-sits, and muscle-ups. With no equipment needed, it can be performed anywhere and scaled to suit various fitness levels.
What muscles does the hollow hold work?
The hollow hold primarily targets the abs, especially the transverse abdominis, while also engaging the hip flexors, obliques, glutes, and lower back to stabilize the body.
Is the hollow hold good for beginners?
The hollow hold is best suited for intermediate practitioners, but beginners can scale it down by bending the knees or shortening the hold duration to build core strength safely.
How long should I hold the hollow body position?
A good starting point is 20 to 30 seconds per set, gradually increasing to 60 seconds as your core strength improves while maintaining perfect form.
Why does my lower back hurt during a hollow hold?
Lower back pain often occurs when the lumbar spine arches off the ground. Engage your core fully and tilt your pelvis posteriorly to keep the back flat against the floor.
Can I do the hollow hold every day?
Yes, the hollow hold can be performed daily as part of a core routine, provided you maintain good form and allow sufficient recovery if fatigue affects your technique.