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Exercise

Hollow Hold

The Hollow Hold is a static core exercise that builds full-body tension and improves control through a stable, held position.

Core exercises

HIIT exercises

Bodybuilding exercises

Recovery exercises

Abs

Bodyweight exercises

Fatigue level

Low 2/3 High

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Hollow Hold

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Hollow Hold

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The Hollow Hold is performed lying on your back while lifting your arms and legs slightly off the floor, creating a curved body shape. It is useful for building core strength, body awareness, and control, and it forms a foundation for many other strength and gymnastic-style movements.

You should feel the effort mainly in your abs, with tension spreading through your hips and upper body. Focus on keeping your lower back gently pressed into the floor, arms extended overhead, and legs long, while breathing calmly and holding the position with control rather than rushing the hold.

This exercise fits well into core training, warm-ups, or finisher blocks where stability and endurance matter. To make it easier, bend your knees or raise your arms slightly higher, and to make it harder, lower your arms and legs closer to the floor while maintaining the same tight shape.

How to Perform the Hollow Hold

Lie flat on your back with your arms extended overhead and legs fully extended, maintaining contact with the floor throughout your body.
Engage your core by drawing your navel toward your spine and slightly tuck your pelvis to eliminate any gap between your lower back and the floor.
Simultaneously lift your arms, shoulders, and legs off the floor while keeping your lower back pressed into the ground.
Extend your arms straight beside your ears with palms facing each other or toward the ceiling.
Elevate your legs 4-8 inches off the floor with toes pointed, maintaining a slight bend in the knees if needed for proper back position.
Hold this position while breathing normally, focusing on exhaling fully to maintain core tension and stability.
Keep your shoulders pulled down away from your ears and your ribcage compressed throughout the hold.
Maintain a consistent hollow shape from fingertips to toes, adjusting arm or leg height as needed to keep your lower back firmly pressed into the floor.

Important information

If you feel strain in your lower back, raise your legs higher off the ground or bend your knees to reduce leverage.
Focus on quality over duration—a proper 10-second hold with perfect form is more beneficial than a longer hold with compromised positioning.
Progress the exercise by adding small movements like flutter kicks or arm circles while maintaining the hollow position.
Keep your chin slightly tucked throughout the exercise to maintain proper cervical spine alignment and avoid neck strain.

FAQ - Hollow Hold

What muscles does the Hollow Hold target?

The Hollow Hold primarily engages your entire abdominal wall, including the deep transverse abdominis, rectus abdominis (six-pack muscles), and obliques. It also activates your hip flexors and spinal erectors as stabilizers while creating tension throughout your entire body from fingertips to toes.

How long should I hold the Hollow position?

Beginners should aim for 20-30 second holds with proper form, gradually building to 45-60 seconds as strength improves. Quality always trumps duration—it's better to perform multiple shorter sets with perfect technique than to sacrifice form for longer holds.

How can I modify the Hollow Hold if it's too challenging?

You can make it easier by keeping your arms alongside your body instead of overhead, or by bending your knees while maintaining the posterior pelvic tilt. Another regression is performing the exercise with just your upper body lifted while keeping your legs on the floor until core strength develops.

What are the most common form mistakes with the Hollow Hold?

The most common errors include allowing your lower back to arch away from the floor (losing the posterior pelvic tilt), raising your shoulders toward your ears (creating neck tension), and holding your breath. Focus on pressing your lower back firmly into the ground while maintaining normal breathing throughout the hold.

How often should I include Hollow Holds in my training routine?

Incorporate Hollow Holds 2-3 times weekly, either as part of your warm-up routine to activate your core or during dedicated core training sessions. They pair excellently with dynamic core exercises and can be programmed effectively in circuits or as active recovery between more intense movements.

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Workouts with Hollow Hold

Best Ab workouts

Ab workouts help strengthen the muscles at the center of your body: your rectus abdominis, obliques, and deep core. This plan combines bodyweight classics like crunches and leg raises with dynamic and weighted variations to challenge your abs from multiple angles. These workouts don’t just sculpt a six-pack: they improve posture, stabilize your spine, and support better performance in nearly every movement. Whether you're a beginner or more advanced, smart ab training supports both aesthetics and functional strength.

Best Core workouts

Core workouts focus on strengthening the muscles that support your spine and stabilize your entire body: your abs, obliques, and lower back. In these workouts, you'll combine bodyweight staples like crunches and planks with resistance-based movements to build both control and power. Whether you're chasing a stronger squat, better posture, or visible definition, core training plays a key role. The goal isn’t just six-pack abs, but a functional, injury-resistant midsection that supports everything you do inside and outside the gym.

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Dead Bug

The Dead Bug is a controlled core exercise that improves stability, coordination, and lower-back control using slow, precise movements.

Push-up plank with alternating arm and leg lifts

The Push-Up Plank with Alternating Arm and Leg Lifts builds core stability, balance, and full-body control through controlled, opposing movements.

Stability Ball Body Saw

The Stability Ball Body Saw is an advanced core exercise that builds serious abdominal strength by combining plank stability with controlled movement.