Hollow Body Hold
A static hold lying on your back with the shoulders and straight legs lifted and the low back pressed into the floor. It trains the abs to resist spinal extension. Choose it after the plank when you want harder anti-extension work without equipment.
Updated
Primary muscles: Core. Supporting muscles: Abs, Hip Flexors. Equipment: Bodyweight.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Lie on your back with the legs straight and the arms reaching overhead.
- Press the low back into the floor and brace the core.
- Lift the head and shoulder blades a few centimetres off the floor.
- Raise the legs together until the heels hover about 30 centimetres high.
- Hold the shallow curve while only the low back and hips touch the floor.
- Lower the arms and legs under control to end the set.
Watch for
- Low back arching off the floor.
- Chin jammed into the chest.
- Shoulders sinking back to the floor.
Breathing
Take short, steady breaths without losing the brace.
Tip
Start with the knees bent over the hips and the arms by your sides, then straighten the legs and reach the arms back as you get stronger.
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