Hollow Hold
CoreIsolationCoreBodyweightTimedIntermediate
Isometric position from artistic gymnastics. Works the entire anterior core very intensely, especially the transverse and rectus abdominis.
How to perform
- 1.Lie on your back.
- 2.Bring your arms overhead.
- 3.Brace your core and lift your legs and shoulders off the floor.
- 4.Your lower back must stay pressed to the floor.
- 5.Hold the "reverse banana" position.
- 6.Hold for the prescribed time, breathing normally.
Common mistakes
- ●Letting the lower back lift off the floor
- ●Holding your breath
- ●Legs too high at the start
Proper technique
The key is keeping the lower back on the floor. Start with legs at 45 degrees and arms at your sides. Progress by reaching the arms further back and lowering the legs.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Transverse abdominis
- Rectus abdominis
Secondary
- Obliques
- Iliopsoas
- Sartorius