Hollow Hold.

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

Pro cues.

• Keep the lower back glued to the floor

• Tuck the knees to scale the difficulty

• Stay tight from head to toe

Questions, answered.

What is the Hollow Hold?

Isometric hollow body position that builds total anterior core tension.

What muscles does the Hollow Hold work?

The Hollow Hold primarily works your rectus abdominis. It also recruits your obliques as secondary movers.

What equipment do I need for the Hollow Hold?

None. The Hollow Hold is a bodyweight movement you can do without any equipment.

How many sets and reps should I do for the Hollow Hold?

A typical prescription for the Hollow Hold is 3–4 sets of 30–60 seconds. Rest about 45–75 seconds between sets.

Is the Hollow Hold good for beginners?

The Hollow Hold is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.