Hollow body hold

How to do it

1. Lie on your back and press the lower back into the floor.
2. Lift the shoulders and the legs off the floor.
3. Reach the arms past the head and the legs long, only as low as you can keep the lower back down.
4. Hold, breathing steadily.

Common mistakes

• The lower back lifting off the floor.
• Straining the neck.
• Holding the breath.

Breathing and tempo

Breathe slowly and steadily for the whole hold; never hold your breath. Stay still rather than shaking through it.

Make it harder or easier

Harder: Lower the arms and legs closer to the floor.

Easier: Bend the knees and keep the arms by the sides.

Sets and reps

Beginners: 2-3 holds of 20-30 seconds, resting 30-60 seconds between them.

Progressing: 3 holds of 45-60 seconds, then move to the harder version.

Safety

• If the lower back lifts, shorten the levers rather than pushing on.

Swaps

Full gym: Plank

Dumbbells and a bench: Plank

Bodyweight only: Plank