Abs
Hollow Body Hold
The Hollow Body Hold is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: lower abs 29%, upper abs 29% and obliques 19%.
How to do it
- Lie on your back on a mat with arms overhead and legs straight.
- Press the lower back firmly into the mat.
- Lift the shoulders, arms and legs off the floor so the body forms a shallow banana shape.
- Hold for 15 to 45 seconds, breathing in short, controlled breaths.
- Lower the arms and legs to the mat to finish.
Tips
- Tuck the knees or bring the arms to the sides to make it easier.
- Point the toes and squeeze the legs together.
Common mistakes
- Letting the lower back lift off the mat.
- Tucking the chin hard into the chest.
- Lifting the legs so high that the hold gets easy.
Muscles worked by the Hollow Body Hold
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Lying on the back with arms and legs lifted. Holding the body straight against gravity is anti-extension: rectus abdominis and the obliques brace, with the shoulders, glutes and hip flexors holding the position.
Hollow Body Hold alternatives
Same equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Hollow Body Hold work?
Mainly the lower abs and upper abs. The obliques and hip flexors assist.
Is the Hollow Body Hold good for beginners?
The Hollow Body Hold is rated intermediate. If you are new, learn the Forearm Plank first and build up from there.
What is a good alternative to the Hollow Body Hold?
For example the V-Up Hold, RKC Plank and Mountain Climber (Cross Body). They train mostly the same muscles.
How do you make the Hollow Body Hold harder?
Add weight or reps, or move on to the RKC Plank.
Sources
- McGill 2010, Strength Cond J 32(3):33-46 (core training)
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