A hollow body hold is an isometric exercise that involves flexing your core muscles while remaining in a static position. Perform hollow body holds by lying flat on your back. With your upper body, lift your arms overhead and raise your shoulder blades off the floor. Lift your lower body off the floor with a posterior pelvic tilt. While keeping a strong core, hold yourself in this position for the desired amount of time. 

For the hollow body hold, begin by performing 2–3 sets of 20–60 seconds. Choose your sets and duration of holds based on your ability to maintain good technique throughout each set.

1. Lie face-up on an exercise mat with your arms over your head.
2. Lift your arms and shoulders off the ground.
3. Keeping your legs together, lift your legs 2–3 inches off the ground with your toes pointed away from your body. 
4. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin. Your upper back, arms, and legs should remain off the ground. Your pelvis should be slightly tucked, and your ribs should be down.
5. Engage your core and maintain full-body tension.
6. Hold for your desired time length.

The  hollow body hold and the front [plank](https://www.masterclass.com/articles/plank-guide) are both bodyweight ab exercises, but they differ from each other in a few key ways:

- __Posture__: The main difference between these two exercises is posture. Hollow body holds are performed face up, and front planks face down. 
- __Muscles worked__: While both workouts activate your abdominal muscles, the hollow body hold also activates your hip flexors and erector spinae muscles. 
- __Difficulty level__: Front planks are typically easier to practice than hollow body holds. Depending on your fitness level, consider trying easier core exercises as warm-ups, like [crunches](https://www.masterclass.com/articles/crunches-exercise-guide) or forearm planks.
Hollow body holds can increase your core strength; the hollow body hold activates muscles throughout the anterior chain on the front of your body, particularly core muscles like the rectus abdominis, transverse abdominis, and obliques. Hollow body holds are also versatile. They require no equipment, making them a great exercise for home workout routines. For an additional challenge, try holding a pair of dumbbells or a [kettlebell](https://www.masterclass.com/articles/kettlebell-exercises) during the exercise. Practice the hollow body rock variation by swaying your body forward and backward while maintaining a hollow body hold position.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.
Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.
When it comes to bodyweight core exercises, the hollow body hold is one of your best options.


When it comes to bodyweight core exercises, the hollow body hold is one of your best options.


Hollow Body Hold Exercise Guide: How to Do a Hollow Body Hold

A hollow body hold is an isometric exercise that involves flexing your core muscles while remaining in a static position. Perform hollow body holds by lying flat on your back. With your upper body, lift your arms overhead and raise your shoulder blades off the floor. Lift your lower body off the floor with a posterior pelvic tilt. While keeping a strong core, hold yourself in this position for the desired amount of time.

What Is a Hollow Body Hold?

For the hollow body hold, begin by performing 2–3 sets of 20–60 seconds. Choose your sets and duration of holds based on your ability to maintain good technique throughout each set.<ol class="mc-m-4"><li class="mc-my-4"> 1. Lie face-up on an exercise mat with your arms over your head. </li><li class="mc-my-4"> 2. Lift your arms and shoulders off the ground. </li><li class="mc-my-4"> 3. Keeping your legs together, lift your legs 2–3 inches off the ground with your toes pointed away from your body. </li><li class="mc-my-4"> 4. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin. Your upper back, arms, and legs should remain off the ground. Your pelvis should be slightly tucked, and your ribs should be down. </li><li class="mc-my-4"> 5. Engage your core and maintain full-body tension. </li><li class="mc-my-4"> 6. Hold for your desired time length. </li></ol>

How to Do a Hollow Body Hold With Perfect Form

The hollow body hold and the front <a href='https://www.masterclass.com/articles/plank-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/plank-guide","linkCopy":"plank","category":null}'>plank</a> are both bodyweight ab exercises, but they differ from each other in a few key ways:<ul class="mc-m-4 list-styled"><li class="">Posture: The main difference between these two exercises is posture. Hollow body holds are performed face up, and front planks face down. </li><li class="">Muscles worked: While both workouts activate your abdominal muscles, the hollow body hold also activates your hip flexors and erector spinae muscles. </li><li class="">Difficulty level: Front planks are typically easier to practice than hollow body holds. Depending on your fitness level, consider trying easier core exercises as warm-ups, like <a href='https://www.masterclass.com/articles/crunches-exercise-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/crunches-exercise-guide","linkCopy":"crunches","category":null}'>crunches</a> or forearm planks. </li></ul>

Hollow Body Hold vs. Front Plank: What’s the Difference?

Hollow body holds can increase your core strength; the hollow body hold activates muscles throughout the anterior chain on the front of your body, particularly core muscles like the rectus abdominis, transverse abdominis, and obliques. Hollow body holds are also versatile. They require no equipment, making them a great exercise for home workout routines. For an additional challenge, try holding a pair of dumbbells or a <a href='https://www.masterclass.com/articles/kettlebell-exercises' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/kettlebell-exercises","linkCopy":"kettlebell","category":null}'>kettlebell</a> during the exercise. Practice the hollow body rock variation by swaying your body forward and backward while maintaining a hollow body hold position.

Benefits of Hollow Body Holds

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

How to Work Out Safely and Avoid Injury

Throw on some athleisure, fire up a <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.

Want to Dive Deeper Into Your Wellness Journey?

When it comes to bodyweight core exercises, the hollow body hold is one of your best options.