Hollow Hold
Builds strong trunk control
Core & AbsIntermediateStrengthIsometric
At a glance
| Muscles worked | Primary: Deep abs. Secondary: Hip flexors |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Isometric |
| Sets & reps | 3 sets × 20-40s |
| Estimated calories burned | ~25 kcal |
| Equipment | None needed |
How to do it
- Step 1: Lie on your back with arms overhead
- Step 2: Press your lower back into the floor
- Step 3: Lift shoulders and legs a few inches off the ground
- Step 4: Hold the shape steadily
Coaching tips
Benefits
Builds strong trunk control
Common mistakes
Letting the lower back arch off the floor
Make it harder
Extend arms and legs further
Make it easier
Bend the knees
Breathing
Breathe shallowly while bracing
Build a workout with this exercise
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