Most people think getting visible abs means mindlessly crunching or performing a concoction of different exercises that promise to hit your core. But after more than 20 years of training, I've learnt that mastering certain movements well is often more effective than doing a dozen badly.
Mastering one exercise gives you the chance to perfect your technique, progressively overload the movement and really target the muscles you're trying to strengthen. In this case, that's your deepest abdominal muscles, which are the stabilizing muscles that support your spine, improve posture and create the strong foundation every well-developed core is built on.
Don't get me wrong, lowering your body fat is what ultimately makes your abs visible, but building the muscles underneath is just as important. And one of the most effective exercises for doing exactly that doesn't involve a single crunch.
Here's what you need to know.
What is the hollow hold?
I was first introduced to the hollow hold during my gymnastics days, and it's an exercise I've come back to time and time again. Today, it's used by everyone from CrossFit athletes to strength coaches because it delivers impact with little equipment and almost no movement.
This deceptively simple (but surprisingly difficult) exercise teaches you how to brace your core properly by forcing your abdominal muscles to work continuously to keep your spine stable. It particularly targets your deepest core muscle, the transverse abdominis, while also challenging your rectus abdominis (your six-pack muscles), obliques and hip flexors.
And as someone who spends a lot of time running and lifting weights, I'm always looking for exercises that deliver maximum results with minimal fuss. The hollow hold ticks every box.
Read on to learn how to do the hollow hold correctly, why it's one of the best exercises for building a stronger core and how to progress it as you get stronger.
How to do a hollow hold with proper form
Instead of balancing on your hands and toes, you're lying on your back with your shoulders and feet off the floor while using your core to keep your body perfectly still.
- Lie on your back and press your lower back firmly into the floor. This is the most important part of the exercise.
- From here, lift your feet a couple of inches off the ground, then raise your shoulder blades and extend your arms overhead.
- Squeeze your glutes and keep your ribs pulled down.
- Hold the position for up to 60 seconds while breathing steadily.
- Lower with control and don't collapse.
The aim is to create one long, slightly curved "dish" shape from your fingertips to your toes while keeping your lower back glued firmly to the floor.
What makes the hollow hold so effective is the combination of midline control and constant tension. By aggressively bracing your abs and maintaining that brace for as long as you can, you're forcing your deepest core muscles to work continuously to stabilize your spine.
It looks simple, but don't be surprised if your abs are trembling long before the timer runs out.
What if I can't hold it for 60 seconds?
Start with three sets of 20-30 seconds.
As your core becomes stronger, gradually build toward holding the position for a full 60 seconds while maintaining perfect form.
Remember, quality beats time. If your lower back starts lifting off the floor, finish the set. If you’re really struggling to maintain contact between your lower back and the floor, bend your knees or lift your legs slightly higher until you build more strength.
What are the benefits?
Unlike crunches, which mainly train your abs through trunk flexion, the hollow hold teaches your core to resist movement. That means your abdominal muscles stay under constant tension throughout the exercise, forcing your deep stabilizing muscles to work much harder while reinforcing good posture and spinal stability.
You'll train your entire core, particularly the transverse abdominis (the deepest layer of your abdominal wall, which acts like a natural corset around your waist). The hollow hold also heavily recruits the rectus abdominis (your six-pack muscles), internal and external obliques, hip flexors and shoulders.
Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.
As a runner, this is one of the reasons I love the move. A stronger core helps your posture, allows you to transfer force more efficiently and improves running form when fatigue starts to creep in. It also reduces unnecessary movement through your torso, making every stride feel stronger.
As a mum, I love it too. My daughter is obsessed with handstands, and the hollow hold is one of the exercises that helps me keep up with her. It teaches your body to brace properly by locking your core, tucking your pelvis and keeping your ribs down, which is the exact position you need to stay straight and balanced when upside down.
How to progress the hollow hold
Once you've mastered the standard hollow hold, there are plenty of ways to make it harder. Try holding a light dumbbell overhead or gently rocking backward and forward while maintaining the “dish” position.
One of my favorite progressions is also known as the Gator Roll. From your hollow hold position, slowly roll onto one side, then back again without losing your shape. It looks impressive (and definitely attracts a few looks at the gym), but maintaining constant tension throughout turns an already difficult exercise into a genuine test of total-body tension, coordination and core strength.
Follow Tom's Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds. Alternatively, you can read our content on the Tom's Guide app available now for iOS and Android.
More from Tom's Guide
- I’m a personal trainer for seniors — everyone over 40 should start doing this exercise now
- I'm a weightlifting coach — 3 exercises I prefer over lunges for building strong, stable legs and knees over 40
- A yoga instructor says this is the 5-minute yoga routine you need for strong and mobile hips and core muscles
