Hollow Body Hold
A gymnastics isometric where the body forms a shallow banana shape with shoulders and legs lifted and the lower back pressed down. It builds total-body tension and anti-extension core strength.
Primary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
Secondary muscles
- Obliques
- Hip Flexors
- Quadriceps
- Sets
- 3
- Duration
- 15–45 sec
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with arms extended overhead and legs straight together.
Press your lower back firmly into the floor.
Lift your shoulders, arms and legs a few inches off the floor.
Point your toes and reach long through your fingertips.
Hold while keeping your lower back in contact with the floor.
Breathing: Breathe steadily in short breaths while holding the brace.
Coaching tips
Lower back glued down
Long body, low limbs
Squeeze legs together
Common mistakes
Lower back lifting off the floor
Legs raised too high to make it easier
Tucking the chin hard to the chest
Safety notes
Tuck the knees or bring arms to your sides to shorten the lever if your back arches.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.