Exercise · core / bracing
Hollow body hold
Hollow body hold is an intermediate core / bracing movement that trains abs, deep_core, done with no equipment. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 15–40 reps, tempo hold.
The most common mistake is lower back lifting off the floor. If no equipment or the movement itself doesn't suit you, Dead bug or Plank (forearm) or Reverse crunch or Bird dog cover the same pattern. It's usually held back for back, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Lie on your back, press the lower back into the floor | पीठ के बल, कमर ज़मीन में दबाओ |
| 2 | Lift shoulders and legs slightly; arms overhead | कंधे और पैर थोड़े ऊपर, हाथ सिर के ऊपर |
| 3 | Hold; bend knees to make it easier | रुको, आसान करने के लिए घुटने मोड़ो |
Equipment & who it fits
Needs no equipment, rated intermediate, held back for back, pregnancy issues. Search "hollow body hold" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Hollow body hold work?
- Hollow body hold primarily trains abs, deep_core, using a core / bracing pattern with no equipment.
- What's the most common mistake with Hollow body hold?
- Lower back lifting off the floor
- What can I do instead of Hollow body hold?
- The closest substitutes in this database are dead bug, plank, reverse crunch, bird dog, which train the same pattern with different equipment.