Hollow hold
- Muscle group
- Abdomen
- Primary muscles
- Abs
- Secondary muscles
- Obliques
- Lie flat on your back with your legs straight and together, and your arms extended straight overhead.
- Simultaneously lift your arms, head, shoulders, and legs off the floor. The most important part is to press your lower back firmly into the ground, eliminating any gap.
- Hold this tense, hollow "banana" shape for the desired amount of time. Keep your core tight and breathe steadily.
Tips
- Press your lower back flat against the floor before lifting anything, and maintain that contact throughout the hold.
- Reach your arms and legs away from your center in opposite directions to lengthen the hollow shape as much as your lower back contact allows.
- Breathe steadily in and out without releasing the tension in your torso, keeping your ribs from flaring upward as you inhale.
Common mistakes
- Allowing the lower back to arch away from the floor, creating a visible gap between the spine and the ground.
- Raising the legs too high, which reduces the demand on the abs by making it easier to keep the lower back down.
- Letting the chin jut forward or the head drop back instead of keeping it in line with the arms and upper spine.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
