Bodyweight Strength · Bodyweight — Foundation
Hollow Body Hold
Deep core, anterior chain, spinal stability
Minimum Effective Dose
30s
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 minimum effective dose is just 30 seconds because the isometric demand is high.
How to do it
Low back pressed flat. Hold until it lifts.
Arms overhead, legs extended. The moment your lower back lifts, rest flat.
- Lie on your back, arms overhead, legs extended
- Press your lower back into the floor; this is non-negotiable
- Lift your arms and legs slightly off the ground
- The moment your lower back peels off the floor, rest
Variants
Easier
Bend knees. Arms by your sides.
Same flat-back position, shorter lever.
Harder
Hollow body rock. Hold and rock.
Same shape, add a gentle rock.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.