When you buy through links on our articles, Future and its syndication partners may earn a commission.
Maintaining good full-body stability and balance becomes crucial as we get older. If you’re nearing your senior years or have just recently entered them, now is the time to focus on these vital aspects of your overall health.
The hollow hold is an exercise that addresses both stability and balance by targeting muscles that help keep us upright and supported. When I meet with a personal training client for the first time, I usually start with some version of this move.
“Hollow holds strengthen the abdominals, hip flexors, and trunk stabilizers, which work together to increase movement efficiency,” says Laura Baehr, DPT, PhD, a rehabilitation scientist, physical therapist and assistant professor at Drexel University.
“They can be incorporated as a warm-up before lifting, walking or running.”
Once you’ve built up the appropriate level of strength, hollow holds can be done daily to protect your balance and stability.
How to do a hollow hold
Clear any new activity with your medical team. “Hollow holds are appropriate for most people, but those who are in acute back pain or later stages of pregnancy might want to avoid or modify this exercise,” cautions Baehr.
If you’ve never tried the exercise before, consider meeting with a certified personal trainer or physical therapist for guidance. They can correct improper form, provide modifications, and progress the exercise appropriately when you’re ready.
You’ll just need a yoga mat for this exercise. If you have difficulty getting onto the floor, consider using your bed, couch or a massage table instead.
You should also know how to engage your core before trying hollow holds.
Beginners should start by holding the position for 15 seconds, for two to three attempts, three to four times per week. When 15 seconds starts to feel easy, increase your time in five-second increments, aiming for 30 seconds in time.
As you get stronger, you can continue to gradually add both time and days. Eventually, aim to do this exercise for at least one 30-60 second attempt, five to seven times a week.
Form guide
- Lie on your back with your legs extended and arms at your sides.
- Engage your core.
- Extend your arms behind your head.
- Press your lower back into the mat.
- Lift your legs off the floor, keeping them extended.
- Lift your arms, head and shoulders off the floor.
- Hold this position for time.
Tips: Avoid any excessive arching in your lower back. Keep your ribs drawn in towards the belly button. Your shoulders and neck should stay relaxed throughout the exercise. Keep your upper arms next to your ears and your chin slightly tucked.
How Long Should You Hold It?
If you’re new to the movement:
- Hold the position for 10–15 seconds.
- Perform 2–3 sets.
- Practice 3–4 times per week.
As your strength improves, increase your hold by 5-second intervals until you can comfortably maintain the position for 30–60 seconds.
Eventually, aim to perform at least one 30–60 second hold 5–7 days per week.
Beginner Modifications
If the full version feels too difficult, don’t worry. You can make it easier by:
- Keeping your head on the floor.
- Bending your knees into a tabletop position at 90 degrees.
- Raising your legs toward the ceiling.
- Holding the position for only 10 seconds before gradually increasing the duration.
These modifications still strengthen your core while allowing you to build confidence and proper technique.
Ready for a Bigger Challenge?
Once the standard hollow hold becomes easy, try increasing the difficulty by:
- Holding the position for an additional 10–20 seconds.
- Holding a light 3–5 lb dumbbell above your chest or overhead.
- Focusing on perfect form while maintaining steady breathing.
These progressions place greater demand on your core muscles, helping you continue building strength and stability.
The Bottom Line
The hollow hold is a simple yet incredibly effective exercise for improving core strength, balance, posture, and overall stability. With no gym equipment required, it’s an accessible movement that can easily fit into almost any fitness routine.
Whether your goal is to prevent falls, move more comfortably, or simply stay strong as you age, adding hollow holds to your weekly routine can deliver lasting benefits for your entire body.
