Hollow Hold Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Quadriceps, Obliques, Sartorius, Iliopsoas
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Hollow Body Hold
How to: Hollow Hold
- Lie on your back with your arms extended overhead and legs straight.
- Lift your shoulders and legs off the ground simultaneously, creating a 'hollow' shape with your body.
- Hold this position while keeping your core engaged and back flat on the floor.
- Hold for the desired duration, then lower back to the starting position.
Common Mistakes
- Allowing the lower back to arch away from the floor.
- Holding the breath during the exercise.
- Not maintaining a steady tension in the core.
Modifications
- Can be performed with knees bent for less intensity.
- Option to raise only one leg at a time for better control.
Tips
- Keep your lower back pressed into the ground.
- Engage your core fully throughout the duration.
- Breathe steadily and avoid holding your breath.
Hollow Hold Alternatives
Tags
core
abs
stability
strength
body weight
flexibility