Hollow Body Hold
CoreMuscles worked
corehip flexors
- Equipment
- No equipment
- Level
- Intermediate
- How much to do
- Hold for 20–40 seconds.
How to do it
- Lie on your back with your arms extended overhead and your legs straight.
- Press your lower back firmly into the floor and brace your abs.
- Lift your arms, shoulders, and legs a few inches off the floor.
- Form a shallow banana shape with your body, keeping the back flat.
- Hold steadily for the prescribed time.
How to breathe
It is a hold, not a breath-hold — keep breathing steadily the whole way through.
Common mistakes
Letting your lower back peel off the floor. Press it down, and end the set the moment you cannot.
Holding your breath under tension — it spikes the strain and drains you early. Keep it moving.
Frequently asked questions
- Which muscles does Hollow Body Hold work?
- Hollow Body Hold mainly works your core. It also engages your hip flexors.
- What equipment do you need for Hollow Body Hold?
- None — Hollow Body Hold is a bodyweight move you can do anywhere.
- Is Hollow Body Hold good for beginners?
- Hollow Body Hold suits intermediate exercisers. Build a base first, then add reps.
- How long should you hold Hollow Body Hold?
- Hold for 20–40 seconds.