Core
Hollow-body hold
A TrainAI movement demonstration with equipment and setup cues.
How to do hollow-body hold
absTimed movementhome · gym
Equipment
No equipment required.
- Lie on back, draw ribs down and keep lower back supported.
- Lift shoulders and extend arms overhead; lift straight legs to a manageable diagonal angle, making a shallow hollow-body shape.
- Hold without rocking, then lower limbs.
- No arching lower back or repeated leg raises.
Choose a comfortable range and use secure equipment. The illustration is a movement reference; stop if a movement causes pain.