Weighted hollow body hold

Muscles worked: Abs
Abs
🔧 plate 🔄 Also works with dumbbell, kettlebell Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Lie on your back, arms extended overhead, legs straight. Hold a weight plate or dumbbell above your chest. Engage your core, lift shoulders and legs off the ground into a 'hollow' body position. Keep your lower back pressed to the floor. Hold, then slowly lower back down.

Muscles Worked

Rectus abdominis

Tips

Maintain lower back contact with the floor. Start with a lighter weight. Breathe steadily. Tuck your chin if you feel neck strain. Keep your core engaged. Adjust leg height to modify difficulty.

Similar exercises

Hollow body hold Abs, Hip flexors · 🔧 no equipment 3/10 Extended hollow hold Abs · 🔧 no equipment 4/10 Kettlebell hollow hold Abs, Hip flexors · 🔧 Kettlebell 4/10 Hollow rock hold Abs · 🔧 no equipment 4/10 Hollow body hold tuck Abs · 🔧 no equipment 2/10
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