Hollow Body Hold
🛡️ Deep Core & Stability · updated September 2026
⏱ 15–30 sec🔁 3 holds📶 advanced🌿 low-impact
Targets: entire anterior core
How to do it
- 1Lie on your back and press the lower back into the floor.
- 2Lift shoulders and legs a few centimeters off the ground, arms extended past your head.
- 3Hold the shallow 'banana' shape, ribs pulled down, breathing steadily.
- 4Rest fully between holds.
Form tips
- • Lower back stays welded to the floor — that's non-negotiable
- • Easier version: arms by your sides, knees bent
- • Quality seconds only
Common mistakes
- • Lifting legs so high it becomes a rest
- • Back arching off the floor
- • Straining the neck upward
