# How to Do Hollow Body Hold

Learn how to do the Hollow Body Hold with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Advanced   **Equipment:** No equipment

## Muscles worked

core, abdominals

## How to do it: step by step

- Lie on your back with arms extended overhead and legs straight together.
- Brace your core and press your lower back firmly into the floor.
- Lift your shoulders and legs a few inches off the floor.
- Keep your body shaped like a shallow banana, with tension everywhere.
- Point your toes and reach long through your fingertips.
- Hold the position while breathing steadily, without letting your back arch.

## Tips

- Tuck your knees toward your chest to make the hold easier.
- The lower back must stay glued to the floor the entire hold.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

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## Frequently asked questions

### What muscles does the Hollow Body Hold work?

The Hollow Body Hold mainly works the core, abdominals.

### How many reps of the Hollow Body Hold should I do?

A good starting point is 3 sets, holding each for 20 to 30 seconds with 60 seconds of rest between sets. Add 5 to 10 seconds each week as it gets easier.

### Is the Hollow Body Hold good for beginners?

Not really as a first exercise. The Hollow Body Hold is advanced, so build strength with easier moves first and progress over weeks.