Hollow Hold 1
The hollow hold 1 is a foundational gymnastics-based isometric core exercise. By holding the body in a shallow hollow position with arms and legs raised, the entire core is placed under sustained tension, building deep abdominal strength and anti-extension stability.
How to do it
- Lie flat on your back with your legs straight and arms extended overhead.
- Press your lower back firmly into the floor and engage your core.
- Lift your arms, shoulders, and legs slightly off the floor simultaneously.
- Hold this hollow body position for the desired duration.
- Focus on keeping the lower back in contact with the floor and breathing steadily.
Form cues
- Press your lower back firmly into the floor.
- Keep your legs straight and toes pointed.
- Lift your shoulders and arms slightly off the ground.
- Breathe steadily and hold your core tight.
Breathing: Inhale deeply to prepare, then breathe in shallow, controlled breaths while maintaining core tension.
Common mistakes
- Arching the lower back away from the floor, which strains the lumbar spine and reduces abdominal engagement.
- Holding your breath, which spikes blood pressure and makes it harder to maintain a steady position.
- Lifting the legs too high, which reduces the tension on the deep abdominal muscles.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 20–30 seconds hold, rest 60 seconds
Lose weight
3–4 sets × 20–30 seconds hold, rest 45 seconds
Build muscle
3–4 sets × 30–45 seconds hold, rest 60 seconds
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 coming off the floor?
Your core muscles may be fatiguing, or your legs are lifted too low. Try bending your knees slightly or lifting your legs higher.
How often can I practice the hollow hold 1?
You can include this exercise 2 to 3 times per week at the end of your core or strength routine.
Should I feel this in my neck?
No. If your neck strains, lower your head slightly to the floor while keeping your shoulder blades lifted.