Hollow Body Hold
In the hollow body hold, you lie on your back and tense the entire body while pressing the lower back firmly into the floor. This static exercise primarily targets the abdominal muscles and is especially popular in gymnastics and calisthenics to improve core strength.
A similar exercise is the forearm plank, where the abdominal and core muscles are also strengthened through static holding work.
Hollow Body Hold - the correct execution
- Start lying on your back
- Press your lower back into the floor (PPT)
- Lift your legs straight off the floor
- Stretch your arms
- Lift your shoulder blades off the floor
- If the exercise is too easy, try to lift your shoulder blades even further off the floor
- Alternatively, you can bend your legs a bit to reduce intensity
The exercise Hollow Body Hold is intended to be used as a hypertrophy exercise.
Which muscles are trained by Hollow Body Hold?
Primary trained muscles for Hollow Body Hold
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
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Similar exercises to Hollow Body Hold
Mountain Climbers
The mountain climber, also known as the running plank, is a versatile exercise that works the entire body, focusing on the arms, shoulders, quadriceps, and core. This exercise, which is especially suitable for beginners, is performed from the high plank or static push-up position by alternately bringing one knee to the chest and back, mimicking a running motion against the ground. Despite its apparent simplicity, the mountain climber engages the whole body and increases heart rate, making it an excellent addition to a morning workout, whether at home, in the gym, or even at the office.
Plank
The plank is one of the most widespread exercises for the abdominal muscles. No equipment is needed, so it can be done anywhere. However, a common mistake is not tightening the glutes and allowing the body to sag. This means the abdominal muscles are not working, and instead, the passive musculoskeletal system, including the spine, bears the load. Read here to find out what you need to watch out for to perform it correctly.
Rollouts with gym rings
Rollouts on the gymnastic rings, also known as "Ring Rollouts" or "Ab Rollouts," are a challenging calisthenics exercise for strengthening the abdominal muscles and the entire core. This exercise requires a high level of body tension and, in addition to the abdominal muscles, also trains the shoulders and lower back. The instability of the rings makes the exercise particularly intense, making it ideal for advanced athletes looking to take their core strength to the next level.
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