Core

Hollow Hold

An isometric core exercise that helps strengthen your abs and improve overall stability.

Hollow holds are great for building core strength and enhancing overall stability.

Body Part: Core
Level: Intermediate
Muscles: Abdominals
Modality: Static
Direction: Static
Equipment: Bodyweight
Goal

How to do:

1. Lie flat on your back with your arms extended overhead and your legs straight. 2. Engage your core by pressing your lower back into the floor. 3. Lift your shoulders and legs slightly off the floor, keeping your body in a curved 'hollow' shape. 4. Hold this position for 20-60 seconds. 5. Slowly lower your body back down and rest. 6. Repeat for 3-4 sets.

Tips:

- Keep your lower back in contact with the floor throughout the exercise. - Avoid arching your back; focus on engaging your abs. - Start with shorter holds and increase duration as you progress. - Modify by bending your knees if necessary.

This page in other languages: