Core · Bodyweight

Hollow Body Hold

Hollow Body Hold — Hold · lower back flat, shoulders and legs liftedHold · lower back flat, shoulders and legs lifted
Working hardestAssisting

The movement

  1. 1Lie on your back and press your lower back firmly into the floor.
  2. 2Lift your shoulders and straight legs a few inches off the ground, arms overhead.
  3. 3Hold, keeping the lower back flat.

Watch out for

The moment your lower back lifts, bend your knees or stop. That arch is what causes soreness.

0/3

Start here

First time doing this

3 sets·20 sec reps

No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.

Time
sec
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