Calisthenics
Abs (rectus abdominis)
Transverse abdominis
Beginner
Back to exercises
Calisthenics
Hollow Body Hold
Lie on your back and press your lower back into the floor while arms and legs hover. The gymnast staple that teaches total-body tension and serious core control.
Photo guide
Alblooshi Fit
Media metadata
Provider: Alblooshi Fit atlas photo guide
Thumbnail: Photo guide
Reviewed video attachments can be managed from the admin panel. Alblooshi Fit does not scrape or re-host copyrighted exercise videos.
Suggested use
Sets
3
Time
20s
Rest
1m 00s
Calisthenics
Core
Intermediate
Strength
Endurance
Isometric
Muscles worked
Primary
Abs (rectus abdominis)
Transverse abdominis
Secondary
Hip flexors
Obliques
Quads
Equipment
No equipment needed - just your body.
How to do it
- Lie on your back with knees bent and arms by your sides.
- Exhale and press your lower back firmly into the floor.
- Lift your shoulder blades and feet a few centimeters off the ground.
- Extend your legs and reach your arms overhead only as far as you can keep the lower back glued down.
- Hold the banana shape while breathing in short, controlled breaths.
- Bend the knees and bring the arms in the moment your lower back starts to peel up.
Common mistakes
- Letting the lower back arch off the floor — the number one fault.
- Lifting the head and neck alone instead of curling the shoulder blades up.
- Extending arms and legs too far too soon.
- Holding the breath instead of breathing behind the tension.
Safety first
- Start with knees tucked and arms forward; lengthen the levers gradually.
- Keep every hold within the range where the lower back stays down.
Who should avoid or modify
- Current lower-back pain that worsens when lying flat — consult a licensed clinician.
- Pregnancy — extended flat-on-back holds may not be advisable; seek individualized guidance.
Breathing and tempo
Breathing: Exhale hard to set the position, then take shallow steady breaths through the hold.
