Hollow Body Hold

Setup & Positioning

• Lie flat on your back with arms extended overhead and legs straight.
• Engage your core by pressing your lower back firmly into the floor.
• Lift your head, shoulders, and legs slightly off the ground.

Key point: “The key is maintaining lower back contact with the floor the entire time.”

Execution

1. Once in position, keep arms close to your ears and legs straight, toes pointed.
2. Hold the position without letting your lower back arch.
3. Maintain steady breathing while keeping the body in a curved “banana” shape.
4. If form starts to break, lower arms or legs slightly to keep proper position.

Where You Should Feel It

• Deep core (transverse abdominis)
• Rectus abdominis (front abs)
• Hip flexors assisting in leg lift

Where You Shouldn’t Feel It

• Lower back lifting or straining
• Neck pain from tucking chin too far
• Hip joint discomfort from over-tensing

Breathing

"Breathe slowly and evenly—don’t hold your breath."

Common Mistakes to Avoid

1. Letting lower back lift – This removes tension from the abs and risks strain.
2. Holding breath – Controlled breathing improves endurance.
3. Overreaching with arms – Keep arms aligned with ears without shrugging.
4. Lifting legs too high – Keep them low but off the floor for optimal tension.