Hollow Body Hold
- Pro
- Intermediate
- Home
- Functional
- Calisthenics
The hollow body hold presses your lower back flat into the floor while your shoulders and legs lift into a shallow curve, arms reaching overhead. It isolates the abs through a static brace rather than movement. Intermediate trainees use it at home, in functional training or calisthenics, held for time as a main lift or finisher.
- Muscles
- Abs
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Lie on your back and press your lower back into the floor.
- Lift your shoulders and legs off the floor.
- Reach your arms overhead, body in a shallow curve.
- Hold the shape without letting your back arch.
Form cues
- Press your ribs down toward your hips.
- Point your toes to lengthen the shape.
- Reach your fingers and toes away from center.
Common mistakes
- Lower back arches off the floor. Press your lower back flat before you lift.
- Legs and arms drop too low too fast. Hold the shape only as low as you can control.
- Breath gets held instead of flowing. Keep breathing steadily through the whole hold.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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