Hollow body (hold)

Coreintermediatetimedno equipment

A static hold lying on the back with the lower back pressed into the floor while the straight arms (overhead), head, shoulder blades and straight legs are all lifted a little off the floor, making a shallow banana shape.

How to do it

1. Lie on the back, legs straight and together, arms straight overhead beside the ears.
2. Tilt the pelvis back to press the lower back flat into the floor.
3. Lift the arms, head and shoulder blades off the floor and lift the straight legs about 20-30 degrees (feet roughly 30-45 cm up), toes pointed; chin slightly tucked.
4. Hold for time; only the lower back and buttocks touch the floor. If the lower back lifts, raise the legs higher or bend the knees.

Muscles worked

Main: abs
Supporting: obliques, quads