Technique
Lie on your back with arms extended overhead and legs straight. Lift your head, shoulders, and legs off the ground while maintaining a hollow body position. Hold this position with your lower back pressed into the ground.
A foundational gymnastics and calisthenics isometric exercise that strengthens the core and improves body control through maintaining a hollow body position.
Lie on your back with arms extended overhead and legs straight. Lift your head, shoulders, and legs off the ground while maintaining a hollow body position. Hold this position with your lower back pressed into the ground.
Lie supine on the ground with arms extended overhead, legs straight, and body in a straight line from fingertips to toes.
Maintain the hollow body position with head, shoulders, and legs lifted off the ground, lower back pressed into the floor.
Press lower back into ground, keep legs straight, engage core, maintain hollow position
Arching lower back, bending knees, lifting hips too high, not maintaining hollow position
Increase hold time, add movement variations, progress to hollow rocks, or try advanced hollow positions.
Bend knees, reduce hold time, start with partial hollow position, or use support under lower back.
Maintain proper form to avoid lower back strain. Stop if you experience pain in your back or neck. Focus on core engagement rather than holding position for extended periods.