Hollow Body Hold
A gymnastics-style isometric core hold that trains the entire midsection to work as a single stabilizing unit.
Equipment: bodyweight
How to do it
- 1Lie on your back and press your lower back flat into the floor by drawing your belly button down and in.
- 2Lift your shoulders and legs slightly off the floor, keeping your lower back pinned down throughout.
- 3Extend your arms overhead and your legs straight, or bend your knees to 90 degrees for an easier version, forming a shallow curved shape with your body.
- 4Hold the position while breathing steadily, keeping tension through your entire core the whole time.
Common mistakes
- Letting the lower back arch off the floor instead of keeping it pressed down, which shifts strain to the spine.
- Straightening the arms and legs too far too soon, before the core is strong enough to maintain a flat lower back.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Hollow Body Hold safe for beginners?
The Hollow Body Hold is tagged intermediate, meaning it generally works best once you already have some core training experience. If you're new to training, building a base with the Plank first is a reasonable place to start.
See the PlankWhat muscles does the Hollow Body Hold work?
The primary mover is your core. As a core movement, it also involves your hip flexors and lower-back stabilizers.
How do I make the Hollow Body Hold harder as I get stronger?
Since this is a bodyweight movement, progress by adding reps or sets before anything else, slowing the tempo down (especially the lowering portion), or shortening rest between sets. Once bodyweight reps stop feeling challenging, that's usually the sign to add external load or move to a more advanced variation.
Related exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.