Hollow Body Hold

What is Hollow Body Hold:

The Hollow Body Hold is a bodyweight static core exercise primarily working the rectus abdominis. It involves lying on your back and assuming a hollow body position— upper back and legs off the ground with the lower back staying in contact with the ground— shoulder depressed and protracted, lumbar spine flexed by contracting the rectus abdominis, some degree of hip flexion to lift the extended legs off the ground.

Key Benefits:

  • Strength Development: Builds core strength, particularly in the rectus abdominis.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Hollow Body Crunch: A bodyweight dynamic exercise targeting the rectus abdominis, performing crunches in the hollow body position.
  • Hollow Body Rock: A bodyweight dynamic exercise targeting the rectus abdominis, performed with rocking of the body while maintaining the isometric contraction of the core.
  • Low Plank: A bodyweight static exercise targeting the rectus abdominis, performed with bent arms.
  • Low Plank: A bodyweight static exercise targeting the rectus abdominis, performed with bent arms.

How to perform Hollow Body Hold:

  • Setup: Lie on your back, arms straight overhead, and legs extended together.
  • Entry: Simultaneously lift your upper back and legs off the ground while maintaining overall body positions and contact of your lower back to the ground by flexing your spine and contracting your rectus abdominis.
  • Hold Position: Hold the position for your desired duration or as long as you can without form breakdown, then stop once your form starts to degrade.
  • Release: Drop your legs to decrease the resistance and slowly lower yourself.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Deep then Shallow Breaths: Take a deep breath as you go into the position, then take shallow breaths while holding the position at a comfortable interval.
  • Avoid Holding your Breath: Unless what you're doing lasts only a few seconds and you can endure holding your breath without issue, it's advisable to not hold it as this could lead to lightheadedness.
  • Lower Back: Maintain spinal flexion to keep your back on the floor for optimal performance.
  • Scapular Position: Maintain depression and protraction of the scapulae for optimal performance.
  • Pelvic Position: Maintain posterior pelvic tilt for optimal rectus abdominis engagement and performance.
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    Additional Information:

    Ways to make it easier:

    • Decreasing the lever - tucking your knees and putting your arms on your front or sides, or moving your arms and feet closer to your center
    • Using external force for support - resistance bands, a partner, or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Holding it for as long as you can
    • Adding Resistance - wearing an ankle weight or ask a partner to push/pull your feet down as much as you can resist

      Note: Weight Distribution - the farther you put the added resistance from your center, the harder it becomes
    • Progressing to a harder variation/exercise