HyperBody
Exercise library · Core

Hollow Body Hold.

Isometric hold improving total core stability.

IntermediateBodyweight
Hollow Body Hold
The numbers
Sets
3–4
Duration
30–45
Rest
30–60
Muscles
Primary
Transverse abdominis · Rectus abdominis
Secondary
Hip flexors · Quadriceps
The play-by-play

How to do it.

  1. Step 01

    Lie on back, arms extended overhead

  2. Step 02

    Lift shoulders and legs off floor

  3. Step 03

    Keep lower back pressed down

  4. Step 04

    Hold for time

  5. Step 05

    Breathe steadily

What separates good from great

Pro cues.

  • Keep ribs pulled down

  • Avoid arching lower back

  • Progress by extending arms further