How to Master the Hollow Body Hold for Strong Abs

The hollow body hold may not be as flashy as other popular ab exercises, but it is highly effective in engaging your core muscles and building a solid midsection. By performing this exercise correctly, you can improve your body’s ability to generate maximum tension through the abs, leading to better performance in bodyweight and weighted exercises.

Here’s a step-by-step guide on how to do a perfect hollow body hold:

1. Lie on your back with legs together, hips and knees bent at a 90-degree angle, and arms extended toward the ceiling with palms facing each other.
2. Lift your shoulder blades off the floor and engage your core to press your lower back firmly into the floor.
3. While keeping your head and shoulders lifted, lower your arms straight overhead as you simultaneously straighten and lower your legs. Avoid letting your lower back rise off the floor.
4. Hold this position for as long as you can while maintaining smooth breathing.

Remember not to lift your head too high and focus on contracting your abs by pulling your rib cage towards your pelvis. This is crucial for proper form and maximum engagement of the abdominal muscles.

By performing the hollow body hold, you’re training your core muscles to resist arching or extending your lower back, resulting in improved strength and stability. The primary muscles worked during this exercise include the rectus abdominis (six-pack muscle), transverse abdominis (deep core muscle), and obliques (muscles responsible for rotating and pulling your ribs downward).

If you’ve mastered the hollow body hold and want to increase the challenge, you can try adding light dumbbells, a Swiss ball, or a medicine ball. However, make sure the added weight is appropriate and doesn’t compromise your form.

For a well-rounded core workout, consider incorporating other exercises such as plank, dead bug, bird dog, and hollow body hang into your routine.

Source: How to Do the Hollow Body Hold for Dinner Roll Abs