# Hollow Body Hold

URL: https://heatsy.app/ex/hollow-body-hold

Also known as: Hollow Hold, Hollow Position, Hollow Body Position, Hollow Body, Dish Hold

Body region: Core

## Muscles

- Main: Rectus Abdominis, Transversus Abdominis
- Helps: External Oblique, Internal Oblique, Iliopsoas
- Holds: Serratus Anterior, Rectus Femoris

## Technique

1. Lie on your back with arms extended past your head and legs straight.
2. Press the lower back into the floor and tighten the abs.
3. Lift the shoulders, arms and legs a few inches off the floor so the body forms a shallow curve.
4. Hold the shape while breathing steadily, then lower slowly.

### Cues

- Lower back stays glued to the floor; raise the legs higher if it lifts.
- Make it easier by bending the knees or bringing the arms to your sides.

### Common mistakes

- Arching the lower back off the floor.
- Holding the breath.
- Tucking the chin hard and straining the neck.

## Alternatives

- [Dead Bug](https://heatsy.app/ex/dead-bug)
- [Plank](https://heatsy.app/ex/plank)
- [Flutter Kick](https://heatsy.app/ex/flutter-kick)