Hollow Body Hold

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Hollow Body Hold, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Lie on the back, curl the ribs toward the pelvis and choose bent or straight limbs that keep the low back gently grounded.

Execution

- For the hold, stay still and reach long. For the rock, tip from shoulders to pelvis without changing the body curve.

Range, tempo and breathing

- Hold 3 × 20–60 seconds without position drift. End the set when alignment changes.

- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.

Common mistakes and prevention

- Do not flatten into a sit-up, arch the low back or strain the neck. Bend the knees, raise the arms or keep the head down.

Regression and progression

- Shorten the hold, reduce the lever or use more support while keeping the same position.

- Add a few seconds only after the full set stays steady; then use a slightly longer lever.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.