Bench Hollow Hold

A static core hold performed lying on a flat bench: the arms reach overhead and the shoulders and straight legs are lifted into a shallow hollow shape while the lower back stays pressed into the bench.

How to do it

1. Lie on your back on a flat bench with the glutes and lower back on the pad and the legs extended.
2. Reach the arms overhead beside the ears.
3. Brace the abdominals and press the lower back into the bench.
4. Lift the shoulders and the straight legs a few inches to form a shallow hollow.
5. Hold the position while breathing steadily, then lower to rest.

Tips

• If the lower back arches off the pad, raise the legs higher or bend the knees slightly.
• Keep the ribs pulled down and the neck relaxed.
• Hold only as long as you can keep the lower back flat.

Muscles

Primary: Hip flexors, Abs

Secondary: Obliques, Quadriceps, Transverse abdominis