strength · bodyweight
Hollow Body Hold
The gymnastic core brace — total anterior chain tension.
3 × 20–40 sec 8 minrest 60s
Equipment
bodyweight
Rest
60s between sets
Primary muscles
core
Also works
—
How to do it
- Lie on your back, arms overhead.
- Press lower back into the floor and lift shoulders and legs.
- Body forms a shallow banana shape.
- Hold, breathing shallowly.
Form cues
- ✓Brace core
- ✓Full range of motion
- ✓Slow, controlled tempo
Common mistakes
- ✗Rushing reps
- ✗Losing tension at the top
Progressions
- Master form → add reps → progress to harder variation