Core
Core
Hollow Body Hold
Beginner
Level 35/100
The hollow body hold is the foundational position of artistic gymnastics and one of the most complete core drills in calisthenics. Lying on your back in an inverted banana shape—arms by the ears, legs together a few centimeters off the floor—the entire core works isometrically at max.
LevelBeginner-Intermediate
Sets3-4 × 20-60 sec
Rest60-90 sec
EquipmentFloor
Why it matters in calisthenics
Hollow body is the base position that shows up in the handstand, front lever, perfect pull-ups, and quality dips. Strengthening it transfers directly to all advanced skills.
Detailed execution
Lie on your back and actively press the lumbar into the floor. Slightly lift head and shoulders. Extend arms by the ears (biceps touching ears). Lift the legs together a few centimeters off the floor. Body forms a banana: a smooth concave curve from arms to feet, with no lumbar arching at any point.
Progression
Bent knees and arms forward → straight legs and arms forward → straight legs and arms by the ears. Closer feet to the floor and more extended arms = harder.
Goal
3 × 30-60 seconds of solid hollow body as a base.
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