Core · Intermediate

Hollow Body Hold

Abs · also Hip Flexors

Equipment: Mat

How to do it

• Lie on your back, arms overhead, legs straight and together
• Press your low back into the floor so there is no gap
• Lift your shoulders and legs a few inches off the floor
• Squeeze your glutes, inner thighs and abs, reaching long
• Hold while breathing steadily, then lower with control

Common mistake

✕ ARCHED BACK, GAP UNDER YOU → ✓ PRESS LOW BACK INTO THE FLOOR

Starting point: 3 sets × 20–40 s, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, extension.sdstate.edu.