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Abs
Hollow Body Hold
An isometric core hold with the lower back pressed into the floor.
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Target
Abs
Category
Upper body · Strength
Difficulty
Intermediate
Sets
3
Reps
15-30 seconds
Execution
How to perform
1. Lie on your back on a mat and press your lower back gently into the floor.
2. Brace your abdomen and lift your shoulders and legs slightly, arms by your sides or overhead.
3. Hold a comfortable hollow position while breathing steadily; bend the knees to make it easier.
4. Lower under control before your lower back lifts off the floor.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Lie on your back on a mat and press your lower back gently into the floor
- 2Brace your abdomen and lift your shoulders and legs slightly, arms by your sides or overhead
- 3Keep each repetition controlled and maintain tension through Abs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Abs to force extra repetitions.