Hollow Hold
Engage your core while lying on your back with arms and legs extended.
- 45 secDuration
- 45s timedReps
- No equipmentEquipment
Muscles Targeted
- Core
How to Perform
- Lie on back, arms extended overhead.
- Lift head, shoulders, and legs slightly.
- Press lower back into the mat.
- Hold this 'hollow' position.
- Keep core engaged and breathe.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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Variations & Alternatives
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Front Plank
moderateEngage your core with this foundational bodyweight exercise.
- Core
- Shoulder
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Dead Bug
moderateA supine core exercise ideal for people who find planks uncomfortable. Teaches the deep abdominal muscles to stabilise the spine while the arms and legs move independently.
- Erector spinae
- Multifidus
- Glutes
- Core stabilisers
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Side Plank
moderateStrengthen your core and obliques with this static hold.
- Core
- Shoulder
- Hip