Bodyweight Training

Hollow Body Hold exercise

A foundational core exercise used in gymnastics and calisthenics to build core strength, body awareness, and spinal alignment.

Hollow Body Hold exercise demonstration

How to perform Hollow Body Hold

  1. Lie on your back with your arms extended overhead and legs straight.
  2. Engage your core and lift your shoulders and legs off the floor, keeping your lower back pressed into the ground.
  3. Keep your arms and legs just a few inches off the floor to form a curved, 'hollow' shape.
  4. Hold this position while breathing steadily, avoiding any arch in the lower back.
  5. Maintain the hold for the desired duration, then slowly lower your limbs back to the floor.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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