Hollow Body Hold
A gymnastics core hold: lower back glued down, arms and legs reaching long. Simple and brutally effective.
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How to do the hollow body hold
- 1Lie on your back and press your lower back into the floor.
- 2Lift your shoulders, arms and straight legs a few inches off the floor.
- 3Reach your arms overhead and your toes forward to make a long, shallow banana shape.
- 4Hold while breathing.
When to pick it: Pick it once dead bugs and planks are easy. Bend your knees or bring your arms forward to make it easier.
Form cues
- Lower back stays down
- Long arms, long legs
- Raise the legs if your back lifts
Common mistakes
- Lower back arching off the floor
- Holding the breath
- Tucking the chin hard
Sets and reps
| Goal | Sets | Time | Rest |
|---|---|---|---|
| Beginner | 3 | 15–30 s holds | 45 s |
| Building | 3 | 30–60 s holds | 45–60 s |
| Advanced | 3–4 | Harder variation, 20–40 s | 60 s |
Progress by making the variation harder, not by holding for minutes. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.