Hold a hollow-body isometric position on the floor to engage the abdominal muscles and stabilize the midsection.
How to do the Hollow Hold#
- Lie on your back with legs extended and arms reaching overhead along the floor.
- Tilt your pelvis to press your lower back flat into the ground.
- Lift your head, shoulders, and legs a few inches off the floor so your body forms a shallow banana shape.
- Extend through your limbs and draw your ribs toward your pelvis to maintain tension in the core.
- Breathe steadily and hold the position for the prescribed duration.
Muscles worked#
- Primary: Abs (Rectus Abdominis)
- Secondary: Hip flexors (Iliopsoas (Hip Flexors)), Obliques (External & Internal Obliques), Quads (Quadriceps Femoris)
Common mistakes#
- Allowing the lower back to lift away from the floor.
- Raising the legs or shoulders so high that core tension is lost.
- Holding your breath during the hold.
- Bending the knees instead of keeping the legs extended.
