EXERCISE · BODYWEIGHT
Hollow Body Hold
Core
Lie on your back and press your lower back flat into the floor — that's the position you're defending for the whole hold. Lift your shoulders and legs off the ground at the same time, arms reaching overhead, legs straight and squeezed together, so your body makes a shallow banana curve with only your lower back and hips touching down. What fails first is almost always the lower back — it arches off the floor as your hip flexors take over and your abs stop doing the work. The moment you feel that gap open under your spine, bring your knees in and your arms down to shorten the hold until you can find the flat back again.