Hollow Body Hold

What it is

This isometric exercise builds incredible core strength and stability. You lie on your back, lifting your head, shoulders, and legs slightly off the floor while pressing your lower back into the mat. It primarily engages your deep abdominal muscles, obliques, and hip flexors. Maintaining this compact, rounded position strengthens your entire midsection.

Technique tips

• Press your lower back firmly into the floor.
• Keep your chin tucked, looking towards your toes.
• Breathe shallowly but continuously throughout the hold.
• Extend your arms and legs further to increase the challenge.
• If your back arches, bring your knees closer in.
• Engage your core strongly to maintain the hollow shape.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.