Body Hollow Position

Muscle Groups Involved

Abs/Core - Primary

Highlights

Flatten your low back against the floor as you brace your abs.
Think about keeping your body "long" and point your toes.
Compress your abs down and in. Stay tight and flat in your abs.

Description

The Body Hollow Position is a fundamental position for gymnastics and is an invaluable tool when learning how to brace your core and control your own body weight, especially in exercises like the pull up, chin ups, or dips. To perform the Body Hollow Position start in a lying position on the floor with your legs straight out and your arms stretched out straight above your head in a line. Start the movement by bracing your core in neutral. After you are braced, perform a posterior pelvic tilt by bringing your belly button upwards towards your head. This will tuck your buttocks while lifting your legs slightly off the round. At the same time as you perform the posterior pelvic tilt, brace your upper abdominals and perform a “mini crunch” which will raise your hands off the floor. Pause briefly at the top. You can either hold this position for time or you can lower yourself to the starting position under control and perform for the desired number of repetitions.

Common Mistakes

Do not arch your back in order to lift your feet off the floor. Do not push

Do not arch your back in order to lift your feet off the floor. Do not push your head forward. Keep a mostly neutral spine position during this movement. Keep your elbows and knees straight throughout the exercise.

Pro Tips

Picture that your core is a trash compactor and you’re crushing the conte

Picture that your core is a trash compactor and you’re crushing the contents of your abdomen by bracing your abdominals hard. Think about bringing your ribs down towards your pelvis to increase the activation of your abdominals. You can make this exercise easier by placing your hands next to your sides instead of over your head.

Purpose

The purpose of this exercise is stability and to teach your body to learn t

The purpose of this exercise is stability and to teach your body to learn this position which is useful for callisthenic exercises such as pull ups, dips, and even for diving.

Form

Your feet and hands should be approximately at the same height at the top o

Your feet and hands should be approximately at the same height at the top of the movement. Your low back should be flat against the floor and your whole body should be in a slight curve or shallow bowl shape.