Hollow Hold: how to do it right
In short: The hollow hold is an isometric brace for the rectus abdominis and transverse abdominis at mid-range, body in the shape of a hollowed-out banana.
How to do it, step by step
- 1Lie on your back, press your lower back into the floor by tilting your pelvis.
- 2Lift your shoulder blades and your straight legs off the floor, forming a hollow (banana) with your body.
- 3Arms straight overhead or at your sides depending on your level.
- 4The lower your legs, the harder it is: adjust the height to keep your back pressed down.
- 5Hold the position for 20 to 40 seconds, motionless, without releasing the lumbar hollow.
The mistake to avoid
Don't let your lower back come off the floor.
Other common mistakes
- Lower back arching and lifting off the floor: raise your legs or bend your knees to keep your lower back pressed down.
- Holding your breath until you shake: breathe continuously while keeping the brace tight.
- Legs too low too soon, pulling on the hips: start with knees bent then gradually straighten.
- Chin jammed against your chest and neck tense: look toward your thighs while keeping your neck long and relaxed.
Muscles worked
- Main:
- Abs
The rectus abdominis does most of the work, especially its lower portion that locks the pelvis in posterior tilt. The transverse abdominis braces deep inside to flatten the ribs and stabilize. The hip flexors (psoas, rectus femoris) help by holding the legs in the air, but must not steal the show from the abs.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
On your back, press your lower back into the floor by tilting your pelvis. Lift your shoulder blades and your straight legs to form a hollow. Arms overhead or at your sides depending on your level, and you hold.
I don't feel anything, is that normal?
You should feel your abs shaking, especially the lower part. If you feel the front of your hips, your legs are too low and your lower back has let go. If you feel your neck, keep your neck long and your gaze toward your thighs.
How long do I hold it?
You hold a position, you don't count reps: aim for 20 to 40 seconds. Twenty-five perfect seconds, back pressed down, beat sixty with your lower back lifted.
How do I adjust the difficulty?
Through leg height, not duration. The lower your legs, the harder it is. Too hard? Raise them or bend your knees. Too easy? Lower them, or reach your arms behind your head.