Muscles worked
The hollow hold comes from gymnastics: a static exercise in which your trunk holds your body in a long, gently curved arc. The rectus abdominis and the deep transversus abdominis do most of the work by pinning your ribs down and your lower back to the floor, helped by the obliques. Hip flexors, quads and shoulders hold your legs and arms in place. The same braced shape turns up in pull-ups and handstands. Arms overhead and low legs are hardest; arms by your sides and bent knees easiest.
Common mistakes
- Your head drops back. Resting your head on the floor makes your shoulder blades sink and the shape flatten. Tuck your chin slightly and look towards your toes.
- Your arms sink behind your head. As your arms fall towards the floor, your ribs lift and an arch creeps in. Keep your upper arms by your ears, or bring them forward until your lower back stays put.
- Your legs are floppy. Soft knees and relaxed feet make the shape wobbly. Squeeze your legs together, straighten your knees and point your toes.
Variations and alternatives
- The dead bug trains the same skill more gently, one arm and leg at a time.
- The hollow rock is the next step, rocking back and forth in the same position.
- The ab wheel rollout asks your abs to resist arching in the same way, with far more load.
Sets and reps
The hollow hold is measured in seconds. Start with 3 to 4 sets of 15 to 30 seconds, and work towards 30 to 60 seconds in the hardest version you can hold with your lower back down. Several short holds with clean form beat one long hold that falls apart. The guide to sets and reps covers the basics.
Progress by changing the position rather than just holding longer: from bent knees to one straight leg, then both, and from arms by your sides to arms overhead. Lower your legs towards the floor last. That is progressive overload with your body as the weight. Should your lower back hurt, beyond tired abs, set the exercise aside and have it looked at by a doctor or physiotherapist.