Hollow Hold

Hollow Hold

The Hollow Hold is a challenging core exercise that targets your abs, lower back, and hip flexors. This exercise is effective for developing core strength, stability, and improving overall posture. It involves maintaining a static position that resembles a hollowed-out shape, hence the name. To perform a Hollow Hold, you typically lie flat on your back and lift both your legs and upper body off the ground simultaneously. Your arms should be extended overhead, and you should aim to create a slight "C" shape with your body. Engage your abs and press your lower back into the floor as you hold this position for a period of time. The Hollow Hold primarily works your rectus abdominis (the "six-pack" muscles), but it also engages the transverse abdominis, obliques, and erector spinae muscles. It can be modified to suit different fitness levels by bending the knees or keeping the legs straight. While the Hollow Hold may look simple, maintaining proper form and controlling your breathing can make it quite challenging. It's crucial to engage your core muscles throughout the exercise and avoid arching your lower back. Start with shorter holds and gradually increase the duration as you build strength and endurance. Incorporating the Hollow Hold into your regular workout routine can help you achieve a stronger, more stable core, which contributes to better balance, improved athletic performance, and reduced risk of back pain. Remember to listen to your body and progress at your own pace to avoid any discomfort or injury.


  • Lie flat on your back with your arms extended overhead and your legs straight out in front of you.
  • Press your lower back into the ground to engage your core muscles.
  • Raise your head, shoulder blades, and feet a few inches off the ground.
  • Keep your arms and legs straight as you hold this position.
  • Engage your core and focus on keeping your entire body in a straight line.
  • Hold this position for a specific time duration, such as 20 seconds, or for as long as you can maintain good form.
  • Remember to breathe evenly throughout the exercise.
  • To release the hollow hold, slowly lower your head, shoulder blades, and feet back to the ground.

Tips & Tricks

  • Focus on engaging your core muscles throughout the entire exercise to maintain proper form and stability.
  • Keep your lower back pressed firmly against the floor or mat to prevent excessive arching.
  • Extend your arms overhead and keep them straight, actively reaching towards the wall behind you.
  • Maintain a strong posterior pelvic tilt to engage your glutes and activate the lower abdominals.
  • Breathe deeply and exhale fully during the hold to enhance core activation.
  • Start with shorter holds and gradually increase the duration as you build more strength and endurance.
  • Ensure that your shoulders remain lifted slightly off the ground to engage the upper abs.
  • Imagine creating a 'hollow' or 'banana' shape with your body by lifting your head, shoulders, and legs off the ground simultaneously.
  • Experiment with different variations, such as adding leg lifts or bicycles, to challenge your core from different angles.
  • Consistency is key – aim to practice hollow holds regularly to see progress in your core strength and stability.


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