Hollow Body Hold Extended

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The Hollow Body Hold extended workout is a bodyweight exercise that primarily engages the abs.

By using the bodyweight, this workout targets the core muscles, including the rectus abdominis and obliques.

While other muscles like the hip flexors and lower back are also involved, the focus remains on the abs.

This workout is effective for building core strength and stability, with variations to increase difficulty over time.

Start by lying flat on your back with your arms extended overhead and your legs straight.
Engage your core muscles by drawing your belly button in towards your spine.
Press your lower back into the floor and lift your legs off the ground, keeping them straight.
Simultaneously, lift your upper body off the ground, reaching your arms towards your toes.
Hold this position, keeping your back flat and your core engaged.
Continue to breathe steadily as you hold the hollow body position.
To finish the exercise, lower your upper body and legs back down to the starting position, maintaining control throughout the movement.

Focus on maintaining a strong and stable position throughout the exercise. Begin by lying flat on your back with your arms extended overhead and your legs straight out in front of you, toes pointed. Engage your core by drawing your belly button in towards your spine, and press your lower back into the floor.
As you lift your arms and legs off the ground, imagine that you are creating a long, straight line from your fingertips to your toes. Keep your neck relaxed and your gaze fixed on a point on the ceiling to avoid straining your neck muscles.
Breathe deeply and evenly throughout the hold, allowing your breath to flow into your lower abdomen. This will help you maintain control and stability, while also engaging your deep abdominal muscles.
To intensify the exercise and target your abs even more, try to lift your shoulders and upper back off the ground slightly. This will increase the challenge for your core muscles and help you build strength and definition in your abs.
Remember to listen to your body and take breaks as needed. It’s better to maintain proper form for a shorter duration than to push through with poor form. With consistent practice, you will gradually build the strength and endurance to hold the extended hollow body position for longer periods of time.