HyperBody
Exercise library · Core

Hollow Hold.

Isometric hollow body position that builds total anterior core tension.

IntermediateBodyweight
Hollow Hold
The numbers
Sets
3–4
Duration
30–60
Rest
45–75
Muscles
Primary
Rectus abdominis
Secondary
Obliques
The play-by-play

How to do it.

  1. Step 01

    Lie on the back and press the lower back down

  2. Step 02

    Lift the shoulders and legs off the floor

  3. Step 03

    Extend the arms overhead

  4. Step 04

    Form a shallow banana shape

  5. Step 05

    Hold the position while breathing

  6. Step 06

    Lower to finish

What separates good from great

Pro cues.

  • Keep the lower back glued to the floor

  • Tuck the knees to scale the difficulty

  • Stay tight from head to toe