FitCiHollow Body Hold is an isolation exercise for the core: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: bodyweight. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie on your back, extend your arms overhead, and keep your legs straight.
- Press your lower back into the floor and brace your abs.
- Lift your shoulders and legs a few centimeters off the floor at the same time.
- Let your body take a slight banana shape, without letting your lower back lift off the floor.
- Hold this position while breathing in and out for your target duration.
Coaching tip
Press your lower back into the floor and extend your arms and legs; hold the hollow position steady.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back, neck. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Cable Crunch, Ab Wheel Rollout, Pallof Press
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.