Hollow Body Hold

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The Hollow body hold workout is a bodyweight exercise that primarily targets the abdominal muscles.

It involves lying on your back, lifting your legs and shoulders off the ground, and maintaining a hollow position.

This workout effectively engages the core muscles, without putting excessive strain on secondary muscle groups.

Lie flat on your back with your arms extended overhead and your legs straight.
Engage your core by drawing your belly button in towards your spine.
Simultaneously lift your arms, head, and shoulders off the ground, while also lifting your legs off the ground.
Keep your lower back pressed into the floor and your legs together.
Hold this position for the desired amount of time, focusing on keeping your core engaged and your body straight.
Lower your arms, head, shoulders, and legs back down to the starting position to complete one repetition.

Start by lying flat on your back with your arms extended overhead and legs straight.
Engage your abs by drawing your belly button towards your spine and pressing your lower back into the floor.
Lift your head, shoulders, and legs off the ground, creating a “hollow” shape with your body.
Maintain a strong core by avoiding arching your back or letting your lower back lift off the floor.
Breathe deeply and hold the position for as long as you can, aiming for at least 20 seconds to start.
To progress, gradually increase the duration of the hold and focus on maintaining proper form throughout.