Bodyweight

Lying Hollow Body Hold

The Lying Hollow Body Hold strengthens abdominal and lower back muscles. Lying on your back, arms and legs extended and raised off the ground, this exercise betters core stability, improved balance and overall strength.
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Lying Hollow Body Hold instructions
Step-by-step instructions
1
Lie down flat on your back on a soft surface, such as a yoga mat.
2
Extend your arms and legs out fully, lifting your head, shoulders, and legs off the ground. Your arms should be by your ears.
3
Suck your belly button in towards your spine and press your lower back into the ground. Maintain this position.
4
Hold this position for the programmed duration.
5
Relax and let your body come back down to the mat. Repeat the exercise as many times as recommended.
Lie down flat on your back on a soft surface, such as a yoga mat.
Extend your arms and legs out fully, lifting your head, shoulders, and legs off the ground. Your arms should be by your ears.
Suck your belly button in towards your spine and press your lower back into the ground. Maintain this position.
Hold this position for the programmed duration.
Relax and let your body come back down to the mat. Repeat the exercise as many times as recommended.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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