WhatWorksWhat.
Abs

Hollow Hold

Whole-front burn - abs holding the body's weight.

Complexity · Lowstabilitybeginner+Bodyweight
  • Abs
  • Abs - Lower abs
  • Abs - Upper abs
  • Lower back
  • Upper abs
  • Lower abs

PrimarySecondary

What it hits

Parts of the target muscle.

  • Upper abs

    Hit

    Crunches - ribs move toward pelvis.

  • Lower abs

    Hit

    Leg raises - pelvis moves toward ribs.

The movement

Get it right, not roughly right.

Optimal form

0:18· FIT.nl

Hollow Body Hold | Proper Form Tutorial for Core Stability

Hold

Hold

Lying on the back, arms extended overhead and legs straight. Lift the shoulders and legs off the floor so the body forms a shallow banana shape. Lower back stays pressed to the floor.

Common mistakes

  • Lower back peeling off the floor - go shorter ROM until it stays flat.
  • Holding the breath - breathe shallowly through the brace.

Where you should feel it

Whole-front burn - abs holding the body's weight.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains abs. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Hollow rock

    Rock back and forth in the hollow position.

    100% on target

    On target

    Same target, minor adjustment.

  • Tuck hollow hold

    Knees tucked to chest - easier.

    90% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Child's Pose

    Knees wide, big toes together. Sit hips back to the heels, arms long overhead, forehead to the floor. 60s. Walk the hands one direction to bias one side.

    LatsLower backRhomboids

  • Happy Baby

    Lying on the back. Grab the outsides of the feet, knees pulled toward the armpits. Gently rock side to side. 60s. The cheapest lower-back decompression you can do.

    GlutesLower backHamstrings

  • Seated Forward Fold

    Seated, legs straight in front. Hinge from the hips and reach the hands toward the feet. Don't force the back to round - go where it goes. 60s.

    HamstringsLower backCalves