Smart Workout Diary

Hollow Body Hold

The hollow body hold is an isometric core exercise performed lying on your back while maintaining a rounded, braced body position. It primarily trains the abdominal muscles and requires the hips, shoulders, and lower back to stay controlled. It supports core strength, body tension, and stability for gymnastics, calisthenics, and other strength movements.

Demonstration

Demonstration: Hollow Body Hold

Instructions

  1. Lie on your back with your legs together and arms extended overhead.
  2. Brace your abdomen and press your lower back gently into the floor.
  3. Lift your shoulders, arms, and legs from the floor, keeping your body in a shallow curved shape.
  4. Hold the position while breathing steadily and keeping the lower back in contact with the floor.
  5. Lower your arms and legs with control, then relax.
Muscle Group
Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Laterality
Bilateral
Movement Mode
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Shorten the lever by bending your knees or keeping your arms closer to your body if your lower back lifts.
  2. Keep your ribs drawn down rather than arching your chest upward.
  3. Use a hold duration that lets you maintain a consistent position and smooth breathing.
  4. Stop the hold when you can no longer keep your lower back on the floor.
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