Bodyweight Strength · Bodyweight — Foundation
Hollow Body Hold
Deep core, anterior chain, spinal stability
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
The hollow body hold is the foundation of all gymnastics core work. It trains the anterior chain to create and maintain a rigid, slightly curved shape. The isometric demand is high.
How to do it
Lie face-up. Extend arms and legs and hold hollow.
Arms overhead, legs extended. Press your lower back into the floor. The moment it lifts off, rest flat. Low back contact with the floor is non-negotiable.
- Lie face-up with arms overhead and legs extended
- Press your lower back firmly into the floor. Lift your shoulders and legs off the ground, keeping arms overhead
- Hold the hollow shape. When your lower back lifts off the floor, rest flat
- Low back contact with the floor is non-negotiable
Variants
Easier
Bend knees. Arms by your sides.
Same flat-back position, shorter lever.
Harder
Full hollow. Hold the shape and rock back and forth.
Same shape, add a gentle rock. Lose the shape, rest flat.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
