Exercise Guide
Hollow Body Hold
A held banana shape on your back with the lower back pressed flat. The gymnastics staple, and the position every other core exercise borrows from.
BeginnerStrengthStaticIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Core
Equipment
Bodyweight
Difficulty
Beginner
Category
Strength
Force
Static
Mechanic
Isolation
Secondary Muscles
Quads
How to Perform
- 1
Lie on your back and press your lower back firmly into the floor.
- 2
Lift your shoulder blades and your legs off the ground, keeping the back flat.
- 3
Extend your arms overhead by your ears and point your toes.
- 4
Hold, breathing shallowly, without letting your lower back lift.
Tips
- ★The instant your lower back peels off the floor, the hold is over - stop the clock there.
- ★Tuck your knees or keep your arms by your sides to scale it down.