Hollow body hold: how to do it and what it works

Anti-extension isometric from the floor for core control.

Image: start and end of the movement.

How to do it

Supine isometric that keeps the ribs and pelvis connected while the arms and legs reach away from the center.

Form. Gently press your lower back into the floor, exhale to close your ribs and choose an arm and leg position you can sustain.

Common mistake. Losing lower-back contact, holding your breath, or lowering the legs more than your stability allows.

Transversus abdominis · Bodyweight

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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