Abs & core
Hollow Hold
A hold on your back with your arms reaching overhead, your legs straight and your shoulders and feet just off the floor. It trains your whole core to stay tight with your lower back flat.
- Works
- Core, hip flexors
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Lie on your back with your legs straight and your arms reaching overhead.
- 2Press your lower back into the mat and pull your ribs down.
- 3Lift your shoulders, arms and legs a few inches off the floor so your body makes a shallow curve, like a banana.
- 4Hold that shape and keep breathing, with your lower back down the whole time.
Cues
- Lower back glued to the mat.
- Arms by your ears, chin slightly tucked.
- Breathe, don't hold your breath.
Common mistakes
- Lower back arching up. Shorten the lever: raise your legs higher, bend your knees or bring your arms to your sides until your back stays flat.
- Straining your neck. Tuck your chin a little and lift from your upper back, not your head.
- Holding your breath. Take short, steady breaths and keep your abs tight as you breathe out.
Easier
Bend your knees, raise your legs higher, or reach your arms toward your feet instead of overhead.
Harder
Lower your arms and legs closer to the floor while your back stays down, or hold one light dumbbell overhead with straight arms.
Try it: 3 holds of 20 to 40 seconds.
What does a hollow hold work?
Your whole core, mainly the abs along the front, plus your hip flexors. It teaches your core to stay tight while your lower back stays flat, which carries over to planks, push ups and other ab moves.
