Hollow Body Hold | Gymacetamol

Muscles Worked

Primary

Abs / Core

Secondary

Hip Flexors / Adductors

Quick Cues

1

Lie face up, hollow your body

2

Lower back pressed to floor

3

Arms and legs off the ground

4

Hold with tension

Equipment Needed

Bodyweight

Lie on your back with your arms extended overhead.
Press your lower back firmly into the floor.
Lift your legs, arms, and shoulders off the floor.
Keep your body in a banana-like shape with your lower back as the contact point.
Squeeze your abs and hold your breath for stability.
If it is too hard, bend your knees or bring your arms to your sides.
Hold for the desired duration.

Common Mistakes

Letting the lower back arch off the floor

Not fully engaging the core

Bending the knees or elbows

Pro Tips

Press your lower back into the floor by engaging your core

Extend your arms overhead and legs out straight while maintaining contact with the floor

This is the foundation for gymnastics-style core training

Your Progress

Variations

Arch Hold

Plank

Dead Bug