Exercise · Form & cues
Hollow Hold — form guide
Rectus Abdominis · Hip Flexors. Equipment: Bodyweight. Difficulty: Intermediate.
TEMPO
Static · breathe through
Lower back GLUED to the floor. If you can slide a hand under, you're not hollow.
Cues
- Lie flat, press lower back into the floor
- Lift legs and shoulders 6 inches off the ground
- Arms reach past ears, point toes
Common mistakes
- Lower back arching off the floor
Injury notes
Knees bent (tuck hold) if it's too intense.
Progression
20s → 45s → 60s. Then add slow leg lifts.