Hollow Hold: How-to, Benefits & Variations
The hollow hold builds total core tension with arms overhead and legs hovering. Press lower back flat, hold. Ten honest seconds beats sixty crunches.
Hollow Hold: How-to, Benefits & Variations
Lower back pressed into the floor. Arms overhead. Legs hovering. Nothing moves. The hollow hold is the gymnastics exercise that teaches your core to maintain tension under stretch. It is the opposite of a crunch: instead of shortening your abs, you are lengthening your body and asking your core to hold everything together. Ten seconds of honest hollow hold will expose core weaknesses that sixty crunches cannot find.
Athlete Mode 4
Sophie Jones
How to Do Hollow Hold
Set up in the starting position for hollow hold. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Linda Chambers cues: "lower back stays down, your shoulders are lifted, and you're gonna scoop out the belly"
Complete the full range of motion. "Reach the arms up, reach for the toes, and then back out into that hollow hold"
Return to the starting position with control. Make sure that the lower back is down on the mat throughout
Linda Chambers adds: "using the breath to enable you to rock, scooping the belly, pointing the toes"
Muscles Worked
Primary
Core
Primary mover during the hollow hold.
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The hollow hold directly supports this by targeting Core.
Coach's Tips
"lower back stays down, your shoulders are lifted, and you're gonna scoop out the belly" - Linda Chambers
Linda Chambers
"Reach the arms up, reach for the toes, and then back out into that hollow hold" - Natalia Gunnlaugs
Natalia Gunnlaugs
"using the breath to enable you to rock, scooping the belly, pointing the toes" - Linda Chambers
Linda Chambers
"Make sure that the lower back is down on the mat throughout" - Natalia Gunnlaugs
Natalia Gunnlaugs
"If you really wanna challenge yourself, arms go by the ears, and we just hollow rock" - Linda Chambers
Linda Chambers
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The hollow hold loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Hollow Hold / Rock (Round 1)
highHollow Hold (Warm-up)
mediumHollow Hold Static
highHollow Hold Scissor Kicks
highHollow Hold with Extension
highHollow Body Hold with Criss-Cross
highBenefits
Builds core strength
The hollow hold targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The hollow hold directly addresses this.
Requires minimal equipment
No equipment needed. You can do the hollow hold at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the hollow hold with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Common form breakdown
Natalia Gunnlaugs warns: "Make sure that the lower back is down on the mat throughout"
Workouts Featuring This Exercise
Join women building strength and confidence with certified trainers
Frequently Asked Questions
Related Exercises
Get hollow hold in a guided workout
Access 5 workouts featuring this exercise, plus personalized plans from Dr. Wellls.
Join women building strength and confidence with certified trainers
Your membership funds independent women's health research