CoreIntermediateIsolation
Hollow Body Hold
On your back, arms and legs lifted, lower back down.
Benefits
- Gymnast-level core tension
- No equipment
How to do it
- Lower back glued to the floor
- Arms overhead, legs low
- Bend the knees to make it easier
Common mistakes
- Back lifting off the floor
- Holding the breath
Starting prescription
- sets
- 3
- Time
- 20 s
- Rest
- 45 s
Safety and limitations
- Lower back · Modify
With a moderate lower-back limitation: lighter load, shorter range, stop if it hurts.
Alternatives
Easier
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
- Works offline
- Suomi, English, Persian
- Export your data any time