Hollow Hold
Trains the abdominals. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app times the hold, times your rest and remembers every set.
In the programs
None of our programs use the Hollow Hold
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a abdominals exercise that is, there are 9 on the Abdominals page.
Muscles worked
What Hollow Hold trains
Technique
How to do the Hollow Hold
- Lie on your back with your legs straight and your arms stretched overhead.
- Brace your core and press your lower back into the floor.
- Lift your shoulders, arms and legs off the floor so your body forms a shallow curve, with only your lower back touching the floor.
- Hold for the set time, then lower slowly.
Form cues
Getting it right
- Your lower back must stay pressed into the floor; if it lifts, raise your legs higher.
- Bending your knees or bringing your arms to your sides makes it easier.
- Keep your neck relaxed and your chin slightly tucked.
- Breathe steadily throughout the hold.
Substitutes
Swap Hollow Hold for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Hollow Hold for you
Durata times the hold, times your rest and puts last session's time in front of you, so you always know the number to beat. That works on any of our 50 free programs, or on a session you put together yourself.