Hollow Body Hold
Hollow Body Hold is an effective static exercise that trains the core , hips and back . It is often used in gymnastics and functional training to improve strength, stability and body control. The exercise is a great way to build a strong core that supports other exercises like pull-ups and squats.
Correct technique
Follow these steps to perform a Hollow Body Hold :
- Lie flat on your back with your legs extended and your arms overhead.
- Press the lower back towards the floor and activate the core. Lift your legs and shoulder blades slightly off the ground.
- Keep your legs as close to the floor as possible without lifting your lower back.
- Extend arms forward or overhead for maximum challenge.
Common mistakes
To get the most out of Hollow Body Hold, avoid these mistakes:
- Lift the lower back: Keep the lower back pressed against the floor to protect the back.
- Too high leg position: The legs should be low enough to increase core tension without lifting the lower back.
- Relaxed core: Maintain tension in the core throughout the exercise for maximum effect.
Video: Hollow Body Hold demonstrated by a female practitioner
Alternative technique for Hollow Body Hold
Modifications and Variations
Beginners can bend the knees or keep the arms along the body to reduce the difficulty. More advanced practitioners can increase the intensity by adding weights or performing hollow body rocks as a variation.
Repetitions and sets
Start by holding the position for 20-30 seconds and work your way up to 60 seconds . Repeat the exercise for 3-4 sets to build core strength.
Breathing technique
Breathe slowly and controlled as you hold the position to help maintain stability and tension in the core.