Hollow Body Hold
Deep core, anterior chain, spinal stability
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 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
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Hollow Body Hold?
The minimum effective dose for Hollow Body Hold is 45s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Hollow Body Hold target?
It targets deep core, anterior chain, spinal stability. Done daily at its 45s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Hollow Body Hold worth doing if I only have a minute?
Yes. 45s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Hollow Body Hold easier or harder?
To scale it down: Knees bent, arms at sides. Hold hollow. To make it harder: Full hollow. Hold the shape and rock back and forth.
BaselineBody 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.
Free to try
