how to do hollow hold

▶ watch hollow hold on the dedicated video page

how it’s done, step by step

1. Lie on your back with your legs extended and your arms stretched overhead.
2. Engage your core and lift your shoulders and legs off the floor, keeping your lower back pressed into the floor. Your body should form a slight curve with your arms and legs elevated.
3. Hold this position, maintaining tension in your core and keeping your lower back flat against the floor.
4. Continue to hold the position for the desired duration, then slowly lower your shoulders and legs back to the starting position.

how much: Start with 3 rounds of 15–20 seconds, and lower your arms and legs closer to the floor before holding longer.

form tips from the wandelbar coaches

• Tuck your chin slightly and look toward your knees so your neck stays long.
• Squeeze your inner thighs together and point your toes to lock the lower half.
• Pull your ribs down toward your hips until your lower back glues to the floor.

common mistakes

• Lower back arching off the floor — raise your legs higher or bend your knees until it flattens again.
• Shoulders barely lifted while the legs do everything — curl the shoulder blades clear of the floor too.
• Holding your breath until you shake — take short, shallow breaths into your sides while keeping the shape.

make it easier or harder

easier

Try a tuck hollow hold with knees bent toward your chest and arms reaching beside your thighs.

harder

Rock gently forward and back in the hollow shape without letting it break, known as hollow rocks.

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