Which muscles does the hollow body hold work?

The hollow body hold mainly works your abs. It also involves your hip flexors.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the hollow body hold in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Hollow Body Hold: how to do it and muscles worked

The hollow body hold mainly works your abs, with help from your hip flexors. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Hip flexors

How to do the hollow body hold

1
Lie flat on your back with your arms stretched overhead and your legs straight and together.
2
Press your lower back into the floor, then lift your shoulders, arms and legs a few inches off the ground so your body forms a shallow banana shape.
3
Hold for 15 to 40 seconds, breathing slowly. If your lower back lifts, raise your legs a bit higher or bend your knees.

Form tip: Keep your lower back pressed to the floor; that is more important than how low your legs go.

Common questions

Which muscles does the hollow body hold work?: The hollow body hold mainly works your abs. It also involves your hip flexors.
What equipment do I need for the hollow body hold?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the hollow body hold in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More abs exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.