Hollow Body Hold

A static full-body hold where you maintain a straight, rigid body position on the floor to build core and shoulder stability.

Instructions

1. Lie on your back on the floor or a mat.
2. Extend your arms overhead and straighten your legs.
3. Contract your entire core and press your lower back into the floor.
4. Maintain a rigid, hollow body position throughout the hold.
5. Keep constant tension in your shoulders, abdominals, and hip flexors.
6. Hold this position for the desired duration.
7. Breathe steadily without allowing your body to relax.

Tips

• Think of creating a straight, rigid line from your shoulders to your toes.
• Press your lower back flat into the ground to engage your core maximally.
• Avoid relaxation or sagging in the middle of the hold.
• This is a fundamental exercise for calisthenics progression.
• Start with shorter holds and gradually build endurance.