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Hollow Hold exercise guide showing 4 movement steps
Hollow Hold exercise guide showing 4 movement steps
Abs4 steps•6s movement guide

Hollow Hold exercise image and instructions

See how to do Hollow Hold in a clear 4-step exercise image with concise instructions. Focus: transverse abdominis.

#abs&core#bilateral#bodyweight#corestabilizers#hipflexors#isolation#supineonthefloorordeclaredsupport#timed#transverseabdominis
Read the detailed Hollow Hold tutorial →

Short instructions

How to do Hollow Hold

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Set the Hollow Hold base with the ribs stacked over the pelvis, spine neutral, and support joints directly under the body where applicable.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Brace as if resisting movement and perform the declared limb reach or hold while preventing the lower back from arching and the pelvis from rotating.

    Breathing: Exhale through the effort.

  3. 3

    Control the end position

    Maintain smooth breathing and keep the head, ribs, pelvis, and supporting limbs aligned for the prescribed interval.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Return under control

    Return any extended limbs slowly, lower out of the hold with control, and reset the neutral spine before repeating.

    Breathing: Inhale through the controlled return.

Setup and safety note: Use the declared Hollow Hold setup, maintain controlled joint alignment, and stop if the movement causes pain.

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