Hollow Hold

  • Press Your Lower Back Into The Floor around your lower back and press it against the floor. Doing so will engage your abs better, allow you to stay in position, and train the correct muscles.
  • Keep Breathing. As you hold a position, breathe periodically and as deeply as you can with engaged abs.
  • Progress to Hollow Holds Gradually. If you find that you can’t hold the position for longer than two to three seconds, progress gradually. For instance, start by only raising your feet a few inches off the floor and holding them that way. Then, only raise your upper back off the floor and keep your legs on the floor.
  • Once you’ve built some core strength, try raising your upper back and feet off the floor simultaneously.

Hollow holds also train your obliques – the muscles on either side of your rectus abdominis. The internal and external obliques function to draw your chest in, provide intra-abdominal pressure, rotate your torso, and resist rotational forces