Hollow Hold
Stronger core. Better control.
An isometric core hold where you lift your arms and legs while pressing your lower back into the floor. It builds deep core strength and body control — a foundational move used in gymnastics and athletic training.
Benefits
- Builds deep core strength
- Improves stability and body control
- Supports better posture
- Boosts endurance
- Protects your lower back
- No equipment needed
Muscles worked
Deep Core (Transverse Abdominis) Rectus Abdominis Hip Flexors Lower Back
Step by step
1
Start
Lie on your back, arms overhead and legs straight out, pressing your lower back into the floor.
2
Lift
Raise your arms, shoulders, and legs off the floor into a shallow "banana" shape.
3
Hold
Keep your lower back pressed down and core braced. Hold steady, breathing evenly.
4
Lower
Lower back down with control. Rest and repeat.
Tips for best form
Do it right.
- Press your lower back flat into the floor
- Keep your core braced the whole time
- Reach long through your arms and legs
- Keep your neck relaxed, gaze up
- Breathe steadily through the hold
Find your version
1. Tuck Hollow HoldBeginner
- Knees tucked in
- Easier to control
2. Bent-Knee / Arms DownBeginner
- Shorten the levers
- Build up strength
3. Full Hollow HoldAdvanced
- Arms & legs extended
- Standard version
Common mistakes to avoid
- Lower back arching off the floor
- Holding your breath
- Legs too low (straining the back)
- Tensing your neck
How much, how often
| Level | Hold | Sets | Rest |
|---|---|---|---|
| Beginner | 10–15 sec | 2–3 | 30–45 sec |
| Intermediate | 20–30 sec | 3 | 30 sec |
| Advanced | 30–45 sec | 3–4 | 30 sec |
Tips for best results
- If your back lifts, tuck your knees or lower your arms
- Quality over time — keep your back flat
- Breathe steadily, don’t hold your breath
- Build up your hold gradually
- Great core foundation for other moves