Hollow Body Hold
How to do it
Starting position
- Lie comfortably on your back on the floor.
- Extend both arms straight overhead.
- Bring both legs together and point your toes.
Movement
- Lift your shoulders and legs slightly off the floor.
- Pull your belly button firmly toward your spine.
- Keep your entire body in a half-moon shape.
Breathing
Take short, deep breaths while holding the position.
Trainer tips
- Press your lower back firmly against the floor
- Extend your arms and legs low and hold
- If it's too hard, bend your knees to adjust
Cautions
- Losing tension in your abs strains your lower back, so be careful.
- Lifting the lower back off the floor
- Tensing the neck and lifting the chin
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Obliques |
| Equipment |  Bodyweight |
| Movement pattern | Core |
| Recommended time | 20 sec–45 sec |
9 similar exercises
Representative exercise: Lying 6 Inch Hold
Related exercises
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.