鍛錬How to do Hollow body hold
Hollow body hold works the Front abs, core with no equipment. Key cue: “Press your lower back down. Arms and legs long, hovering off the floor”
Steps
- Lie on your back and press your lower back into the floor
- Extend your arms overhead and your legs together
- Lift your shoulders and legs slightly off the floor and hold a banana shape
How many: Hold 15–30 sec
Muscles worked
Front abs, core
Common mistakes
- Lower back lifting off the floor
- Straining your neck
Easier or harder
| Easier | Bend your knees, or keep your arms at your sides |
|---|---|
| Harder | Lower your legs closer to the floor |
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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.