Hollow Body Hold

An isometric core hold borrowed from gymnastics, training total-body tension with the spine in a slight C-shape.

How to do it

1. Lie on your back with arms extended overhead and legs straight.
2. Press the lower back firmly into the floor.
3. Lift the shoulders, head, and legs slightly off the floor.
4. Hold the position with arms and legs extended, body in a shallow banana shape.
5. Hold for the prescribed time.

Tips

• Keep the lower back glued to the floor — if it lifts, raise the legs higher.
• Tuck the chin slightly to engage the upper abs.
• Bend the knees to scale if the position breaks.

Muscles

Primary: Abs

Secondary: Hip flexors, Obliques, Transverse abdominis