Hollow Hold

GymDaze demonstration

Watch Hollow Hold

Technique

How to perform Hollow Hold

1. Lie on your back with your legs straight and arms reaching overhead.
2. Draw your ribs toward your pelvis so your lower back stays in contact with the floor.
3. Raise your head and shoulders, keeping the arms alongside your ears.
4. Lift your straight legs to a height at which you can preserve the low-back contact.
5. Hold the shape while breathing; raise the legs farther if a lower position makes your back arch.
6. Lower the arms, shoulders and legs to finish without adding rocking repetitions.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.