How To Do a Hollow Body Hold → Improve Your Core Strength

Learn how to do a hollow body hold and improve your core strength!

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Gymnasts have some of the strongest abs and cores in the world. In order to achieve this incredible core strength, gymnasts use one of the best core strength exercises for beginners. This core exercise for gymnasts is called the hollow body hold. This amazing core exercise is kind of like a reverse plank. It's good to do the hollow body exercise in combination with a plank.

This video will provide you with a hollow body hold tutorial, showing you the proper hollow body form: Remove the space between your lower back and the floor. Extend your arms and legs, raising them into a hold. Avoid rolling your head or chin upwards. Focus on creating tension and holding it in your core.

As a goal, work your way up to holding this position for 30-90 seconds. Do 2-3 sets of this exercise 1-2 times per week. This is a great full-body warm-up exercise or another exercise to add to your abs workout.

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website

[michaelangelo]

Thank you; will start implementing this exercise. I'm 57 with a current shoulder issue, but will try for sure starting this evening before my 2-3 speed-walk.

[aliaub]

I'm 44 with 5 kids....your channel has helped me so much. Appreciate it.
Watching and following from Australia.

[henryholoman]

That's why we love you Balduzzi. You demonstrate this workout so easily. Thanks for showing us I'll try this workout.

[karmel]

It is hard to do, but when I do it it really strengthens my belly muscles.

[gabrielkirkbaca]

I learned this 40 years ago, during basic training in the coast guard. Great for people with back problems

[alicepalace]

This video is so amazing! I am definitely going to be introducing this into my workouts! Thanks for sharing!

[tonylars]

Appreciate you sharing this man, seems like the exact kind of exercise I should be doing!

[leonidasheets]

Love love love that exercise. Thank you.

[langho]

Been looking for some core exercises to do at home and this video does a great job demonstrating this exercise

[monsieurlechevalier]

Will try this tomorrow as a warm-up. Thanks!

[mdmonowar]

This is an helpful and well explained video about how to do a Hollow Body hold. I have learned a lot from it. Thanks for sharing.

[madisonjack]

A lot of practice is needed but ill be adding this to my daily routine! Thanks

[jonorn]

Fantastic explanation on how to do the exercise! A lot of practice is needed but ill be adding this to my daily routine! Thanks again for another great video :)

[samredford]

Really need to focus on my core strength for both posture reasons and back pain... Can't wait to try this 🙏

[malcolmmetty]

bringing more awareness on the hollow body hold a gymnasts move is a great rare and underrrated high quality exercise , would totally share this straightforward and competitive ab engaging core strengthening exercise .

[gregbilser]

It might take a bit of practice to perfect but even on a first go you can really feel the abs being worked. Trying to position the head correctly is a challenge!

[NanviHelaki]

The hollow hold is a serious core workout that helps us build strength and stabilization in our abs and back muscles. Having a strong and steady core will make total-body movements that require usto transfer weight from our upper to lower body so. This video does a great demonstrating this exercise. Thanks more.

[eddoodley]

Great core strength exercise! I've been doing these a lot recently and they're brilliant everyone should incorporate these into their daily routine! :D

[devwalkingtour]

This video tutorial very helpful. Been looking for some core exercises to do at home and this video does a great job demonstrating this exercise. Well explained video about how to do a Hollow Body hold. I have learned a lot from it. You demonstrate this workout so easily. Thanks for showing us I'll try this workout.

[shawnthomasmiller]

I learned very swiftly that my core is absolute garbage haha. Definitely going to do this more and try to improve!! Thank you for the great video