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Exercise Library / Hollow Body Hold

Hollow Body Hold

The hollow body hold keeps your belly pulled in while your arms and legs hover above the floor.

Strength Training

What this exercise does

The hollow body hold keeps your belly pulled in while your arms and legs hover above the floor. It builds core strength in a shape athletes use for control.

At a glance

Body part
Abs / Core
Muscles worked
Core
Experience
Intermediate
Equipment
No Equipment

How to do it

  1. Lie on your back with your arms by your sides.
  2. Press your lower back into the floor.
  3. Lift your shoulders and legs a few inches off the floor.
  4. Hold the shape, breathing steadily, for 10 to 20 seconds.
  5. Rest, and repeat 2 to 3 times.

Common mistakes

  • Letting the lower back lift off the floor.
  • Holding your breath.
  • Lifting legs higher than you can control.

Make it easier or harder

Make it easier

Keep your knees bent and your hands by your thighs.

Make it harder

Extend your arms overhead and straighten your legs.

Keep it safe

If your lower back arches, bend your knees. A dead bug builds a similar skill with less strain.

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