Hollow Body Hold

The hollow body hold is a bodyweight core exercise where you hold a shallow C-shape on your back. It trains your abdominals - especially the rectus abdominis and transverse abdominis - while also engaging your hip flexors and quadriceps to keep your arms and legs off the floor.

Lie on your back with your legs straight and your arms reaching overhead on the floor. Press your lower back into the ground so there is no gap beneath it. Pull your ribs down and brace your midsection as if someone is about to press into your stomach.

Keeping your lower back glued to the floor, lift your shoulders and legs a few inches off the ground. Reach your arms overhead and extend your legs long, forming a gentle hollow shape with your body. Hold that position without letting your back arch or your hips tilt forward.

Breathe slow and steady throughout the hold; do not hold your breath so tightly that you lose position. To make it easier, shorten the lever by bending your knees and reaching your arms forward. To make it harder, lower your straight legs closer to the floor and reach your arms farther back - but only if you can keep your lower back pressed down the whole time.

Fault: the lower back lifts off the floor and a gap forms beneath it. Fix: shorten the lever by bending your knees and bringing your arms forward until you can press your lower back into the floor for the entire hold.

Fault: the ribs flare up and the shoulders shrug toward the ears. Fix: pull your ribs down, relax your shoulders, and think arms and legs long while your midsection stays tight.

Fault: holding the breath and straining the neck. Fix: keep a slow, steady breath through the hold and maintain a neutral neck by looking up at the ceiling rather than crunching your chin toward your chest.