Hollow body hold
Also called Hollow hold, Hollow body, Hollow position
The hollow body hold is a hold on your back with your arms overhead and your legs straight, with your shoulders and legs lifted off the floor. Your lower back stays pressed into the floor. Your abs work hardest, while your hip flexors, quads and shoulders assist. It is the base shape for handstands, levers and the Hollow rocks. If your lower back lifts, start with the Dead bug. Lower your legs only as far as your back stays flat, or bend your knees to make it easier.
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How to do it
- Lie on your back with your arms stretched overhead and your legs straight.
- Press your lower back into the floor by tightening your abs.
- Lift your shoulders and your straight legs a few centimeters off the floor.
- Hold that shallow curve and keep breathing.
Form tips
- Lie on your back, arms overhead, legs straight.
- Press your lower back into the floor, lift your shoulders.
- Lower your legs only as far as your back stays flat.
Common mistake
- Letting your lower back arch off the floor.