Hollow body hold

A gymnastics-derived core exercise that builds the foundational tension pattern needed for advanced skills. It trains the entire anterior chain in one position.

How to Perform

1. Lie flat on your back with arms extended overhead and legs straight.
2. Press your lower back firmly into the floor by engaging your abs.
3. Simultaneously lift your shoulders, arms, and legs off the floor a few inches.
4. Keep your legs together and toes pointed.
5. Hold the position, maintaining lower back contact with the floor throughout.
6. To regress: bend knees or keep arms at sides.

Common Mistakes

• Allowing the lower back to arch away from the floor — this is the most critical error.
• Raising legs too high, making the position too easy.
• Holding the breath rather than breathing with controlled tension.

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