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

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.

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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