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All abs & core exercisesAbs & Core · Calisthenic

Hollow Body Hold

Foundational gymnastic core position. Everything active, low back pressed to floor.

IntermediateBodyweight4 × 20–40 s
Hollow Body Hold demonstration thumbnail — Hollow Body Hold | Proper Form Tutorial for Core Stability
Rectus abdominisBodyweight

Hollow Body Hold

Demo · FIT.nl

Verified Hollow Body Hold demonstration by FIT.nl. Click to play.

How to do the Hollow Body Hold

  1. 1Low back glued down
  2. 2Arms and legs long
  3. 3Breathe shallow

Benefits of the Hollow Body Hold

  • Builds strength and size in the rectus abdominis under sustained isometric tension
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Improves bodyweight control and joint strength alongside muscle size

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  2. 2ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  3. 3McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services