Calisthenics
Beginner week

Hollow hold

  • Core
  • Hip flexors

Lie on your back and hold your shoulders and legs just off the floor.

Hollow hold: lying on the back with shoulders and straight legs held just off the floor.
Illustration © DAREBEE (CC BY-NC-ND 4.0)

How to do it

  1. Lie on your back and press your lower back into the floor.
  2. Lift your shoulders and straight legs a little off the floor.
  3. Reach your arms forwards, towards your feet.
  4. Hold, keeping your lower back down.

Common mistakes

  • Lower back lifting off the floor. Raise your legs higher until it stays down.
  • Tucking your chin to your chest. Look up at your knees.
  • Holding your breath. Breathe in short, steady breaths.

Easier or harder

EasierDead bug
Harder

Stretch your arms overhead, beside your ears.

In the plan

Beginner
Not used
Intermediate
Beginner week