Exercise library
Hollow Body Hold
Core · Core
Generic core demo. Follow the steps below for this exact exercise.
CoreIsolation
A back-lying hold with the arms and legs off the floor, a gymnastics staple for total trunk tension.
- Difficulty
- Moderate
- Tracking
- Measured in time
Muscles worked
Core
Equipment
Bodyweight
How to do it
- Lie on your back with your arms overhead and your legs straight.
- Press your lower back into the floor and tuck your ribs down.
- Lift your shoulders and legs off the floor so your body makes a shallow banana shape.
- Hold for the set time, keeping your lower back pressed down, then lower under control.
Coaching cues
- Bend your knees or keep your arms by your sides to make the hold easier.
- If your lower back lifts off the floor, raise your legs higher.