Hollow Hold
Lower back presses firmly into the floor while shoulders and legs lift.
- Level
- Intermediate
- Equipment
- Mat
- Movement
- Hollow body hold with leg movement · Lying on the back
- Tracks
- Duration
Works
Obliques Abdominals
How to do it
- Lie flat on your back on a mat with arms extended overhead.
- Press your lower back firmly into the floor to eliminate any gap.
- Lift your shoulders and legs off the ground simultaneously.
- Lower your legs only as far as your lower back stays pressed down.
- Keep your arms and legs straight while holding the position.
- Maintain steady breathing without letting your lower back arch.
Common mistakes
- Allowing the lower back to arch off the floor.
- Bending the knees or elbows to reduce difficulty.
- Lifting the head too high and straining the neck.
- Holding breath instead of breathing steadily.
Tips
- Imagine trying to crush a grape between your lower back and the mat.
- Reach your fingertips away from your toes to lengthen the body.
- Tuck your chin slightly to keep the neck neutral.
Details
- Base movement
- Hollow body hold with leg movement
- Arms
- Both
- Legs
- Both
- Arms straight or bent
- Straight arms
- Legs straight or bent
- Straight legs
- Body position
- Lying on the back
- Load type
- Isometric hold
