Hollow hold

Category

Core

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Rectus Abdominis, Transverse Abdominis, Obliques

Secondary muscles

Iliopsoas, Rectus Femoris

How to do it

1. Lie on your back with your legs extended and your arms stretched overhead.
2. Engage your core and lift your shoulders and legs off the floor, keeping your lower back pressed into the floor. Your body should form a slight curve with your arms and legs elevated.
3. Hold this position, maintaining tension in your core and keeping your lower back flat against the floor.
4. Continue to hold the position for the desired duration, then slowly lower your shoulders and legs back to the starting position.

Form tips

• Ensure your shoulders and legs are lifted at the same height to create a balanced position.
• Focus on steady breathing, inhaling through your nose and exhaling through your mouth to help maintain focus and endurance.
• If the full hollow hold is too challenging, you can modify the position by bending your knees or keeping your arms by your sides.
• Avoid straining your neck; keep it relaxed and in line with your spine.