The Hollow Body Hold looks like an extremely basic exercise, but looks can be deceiving.
Despite its relative simplicity, Hollow Body Holds provide an ab workout like you won't believe.
This is an essential move of gymnastic training, as the stability and full-body tension it trains is key to success in that discipline.
The most important thing to remember here is to focus on keeping your lower back pressed firmly against the ground.
By strengthening your abdominals without repeatedly flexing the lumbar spine like a Crunch or Sit-Up would, Hollow Body Holds build ripped abs without the risk of low back injury.
How to Perform the Hollow Body Hold
- Raise your legs straight up, creating tension in your butt.
- Bring your arms overhead, keeping them as tight to the ears as possible.
- Tighten your abs as if bracing for a punch, making sure your lower back is flat against the floor.
- Hold this position, making sure to breathe throughout the hold.
Sets/Reps: Start with 3-5 reps of 15-30 second intervals and progress from there