core intermediateAI Tracked

Hollow Body Hold

The hollow body hold is the single most important core exercise in gymnastics — and one of the most underrated in general fitness. It trains your entire anterior chain (abs, hip flexors, quads) to work as one unit. If you can hold a solid hollow body for 30 seconds, you have real core strength. Most people who claim strong abs can barely manage 10 seconds with proper form.

How to Do Hollow Body Hold: Step by Step

  1. Lie flat on your back, arms overhead, legs straight
  2. Press your lower back into the floor — eliminate the gap completely
  3. Lift arms, head, shoulders, and legs a few inches off the ground
  4. Your body should look like a banana — curved, not flat
  5. Hold while breathing — don't hold your breath

Common Mistakes to Avoid

  • Lower back lifting off the floor — this means your legs are too low or you're not strong enough yet
  • Bending knees or arms to make it easier — regress by tucking knees instead
  • Head dropping back — keep chin slightly tucked, looking at your toes

Muscles Worked

coreshoulders
Equipment No equipment needed
Tracking Hold for time

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