Hollow hold

Core · Bodyweight

How to do it

Lying on your back, press your lower back into the floor by tucking your pelvis and from there lift legs and shoulders, arms extended overhead. The key is that **your lower back never leaves** the floor; if it does, raise the legs higher or bend the knees. You feel the whole rectus abdominis shaking. It is the base of almost all gymnastics work.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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