The hollow hold exercise involves lying on your back with your arms and legs extended, and lifting your shoulders and legs off the ground while keeping your lower back pressed into the floor. This exercise targets the core muscles and helps improve overall stability and posture.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens the core muscles
- Improves posture and stability
- Helps prevent lower back pain
- Increases overall body awareness and control
- Can be modified for different fitness levels
How to perform
- Start by lying on your back with your arms extended overhead and your legs straight out in front of you.
- Engage your core muscles by pulling your belly button towards your spine.
- Lift your legs and upper body off the ground, keeping your lower back pressed into the floor.
- Hold this position for the desired amount of time, aiming for at least 30 seconds.
- Lower your legs and upper body back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Abs
Primary
Obliques
Primary
Lower Back
Primary