Hollow Body Hover (male)

Hollow Body Hover demonstration gif

Instructions:

  • 1Lie flat on your back, arms extended along your sides
  • 2Press your lower back into the floor
  • 3Lift your shoulders and legs off the ground, only your lower back remains in contact with the floor
  • 4Tighten your core and hold this position for several seconds
  • 5Lower your legs and torso back to the ground

Tips:

  • Ensure your lower back remains pressed into the floor throughout
  • Keep your gaze fixed toward the ceiling to avoid straining the neck
  • Breathe evenly and deeply while maintaining the hold
  • Do not rush, take your time to do it correctly

Mastering the Hollow Body Hover

The Hollow Body Hover is a fundamental exercise that focuses on building core strength and stability. With the emphasis on body weight, this exercise requires no special equipment, making it accessible and effective for everyone, regardless of fitness level. This constancy of tension throughout your core makes it an excellent choice for enhancing overall body control.

How to Perform the Hollow Body Hover

To execute the Hollow Body Hover, start by lying on your back with your arms extended above your head and legs straight. Engage your core, lifting your shoulders and legs off the ground slightly while maintaining a flat lower back. Your body should form a gentle curve—think of a hollow shell. Hold this position, keeping your abdominal muscles tight throughout the duration.

Tips for Success

  • Engage Your Core: Ensure that your abdominal muscles are engaged to prevent your lower back from arching.
  • Maintain Control: Focus on slow, controlled movements rather than rushing through the exercise.
  • Breath: Don’t forget to breathe! Inhale deeply and exhale as you maintain the hover position.
  • Modification: If the full hover is challenging, start by lifting just your legs or arms off the ground before progressing to the full position.

Benefits of the Hollow Body Hover

Incorporating the Hollow Body Hover into your workout routine can lead to improved core stability, better posture, and enhanced performance in various physical activities. This exercise not only strengthens the abs but also trains the entire body to work cohesively, making it a staple for athletes and fitness enthusiasts alike.

Whether you’re new to fitness or looking to refine your technique, the Hollow Body Hover is an invaluable addition to your exercise repertoire. Enjoy the journey of building a stronger core!

Hollow Body Hover Muscles Worked

Arms

Back

Core

Legs