Hollow Body Hold

Difficulty

Intermediate

Position

Floor

Type

Isometrics

Sides

Single position

Hold time

30–60 s per set in our routines

How to do the Hollow Body Hold

1. Lie on your back with arms reaching overhead and legs extended.
2. Engage your core, lifting head, shoulders, arms, and legs off the floor to form a gentle C shape.
3. Balance on your lower back and hold the position with steady breathing.

Tips

• Press your lower back into the floor to protect your spine.
• Squeeze legs together and keep them straight for maximum tension.

Adjustments

• Bend your knees and bring arms forward if you need less intensity.

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