Hollow Body Hold tutorial
The hollow body hold is a static exercise for the front of the abs and a staple of gymnastics training. You press your lower back into the floor and hold your body like a shallow boat, which builds excellent core control.
How to perform
- Lie on your back with your arms by your sides.
- Brace your abs and press your lower back flat into the floor.
- Lift your shoulders and legs a few centimetres off the floor, legs straight and together.
- For a harder version, reach your arms overhead beside your ears.
- Hold the position for the set time, then lower back down slowly.
Breathing: Take slow, short breaths while keeping your abs tight. Do not hold your breath.
Key tips
- To start, bend your knees or hold your legs higher to make it easier.
- Whenever your lower back lifts off the floor, switch to an easier version.
- Start with 15 to 20 second holds and build up gradually.
Common mistakes
- Letting the lower back lift off the floor.
- Lowering the legs too far before you are ready.
- Jutting the head forward and straining the neck.
Safety: If you have back or neck pain, start with the bent-knee version. Stop if it hurts and consult a doctor or physiotherapist.
Abs and corePrimary muscle
Body weightEquipment
IntermediateLevel
HomeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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