Hollow Body Hold
The hollow body hold is a bodyweight isometric exercise targeting the abdominal muscles through a full-body tension pattern. Maintaining the hollowed position develops deep core strength and is a fundamental gymnastic conditioning exercise.
How to do it
- Lie flat on your back with your arms extended overhead and legs straight.
- Press your lower back into the floor and raise your arms, shoulders, and legs simultaneously off the ground.
- Hold your arms and legs a few inches above the floor, creating a curved, banana-like body shape.
- Keep your chin tucked and core braced.
- Hold for the desired duration.
Form cues
- Press your lower back firmly into the floor.
- Keep your chin tucked and look toward your toes.
- Hover your arms and legs just a few inches off the ground.
- Breathe steadily while keeping your core braced.
Breathing: Inhale deeply to prepare, then exhale steadily as you hold your position, keeping shallow breaths going throughout the hold.
Common mistakes
- Arching the lower back away from the floor, which strains the spine and reduces ab activation.
- Lifting shoulders and legs too high, which lessens the challenge for your deep core muscles.
- Holding your breath, which raises blood pressure and tires you out much faster.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back, shoulders.
Suggested sets & reps
Get fitter
3 sets × 20–30 seconds hold, rest 60 s
Lose weight
3–4 sets × 20–30 seconds hold, rest 60 s
Build muscle
3–4 sets × 30–45 seconds hold, rest 90 s
Easier, harder & alternatives
Take care if…
- If you feel sharp lower back pain, ease off and choose a gentler core option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why is my lower back lifting off the floor?
Your core muscles may be fatiguing or the lever is too long. Try bending your knees or raising your legs slightly higher to keep your lower back pressed down.
How often can I practice the hollow body hold?
You can include this in your routine 2 to 3 times a week, allowing at least one day of rest between core-heavy workouts.
Should I feel this in my lower back?
No. If you feel tension in your lower back, your core has likely lost contact with the floor. Rest, reset, and try a regression.