I’ve been practicing Pilates for the past 15 years — it’s helped me get to the start line of six marathons injury-free, as well as rebuilding my core postpartum. One of the best exercises that I use all the time to really blast my deep core is the Pilates hollow body hold. This hold looks simple, but it really helps work those deep stabilizer muscles in your core and build functional fitness. Read on to find out more.
As a reminder, what works for me and my body might not be right for everyone. If you’re a complete beginner, you’re pregnant or postpartum, or you’re dealing with an injury, it’s always best to seek personalized advice from an expert.
What is the exercise?
The hollow hold is a killer ab exercise that forces your deep core to fire up to protect your spine. You won’t need any additional equipment here, but lying on an exercise mat can help keep things more comfortable.
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Here’s how to do the hollow hold with good form, and you can see a video of Pilates instructor Traci Copeland demonstrating the move below.
- Lie on your back with your legs in tabletop position.
- Exhale and squeeze your core — think about zipping your abs up and in, as if you were trying to squeeze into a pair of jeans a size too small.
- Lift your head, neck and shoulder blades off the ground and look down toward your toes.
- Extend your arms straight overhead, and at the same time, straighten your legs and lift both off the mat at a 45-degree angle. Squeeze your thighs together.
- Hold this position and build up to staying here for around 45 seconds. Remember to keep breathing in and out.
Keep your core engaged and your lower back pressed into the exercise mat at all times. If you feel your back peeling off the mat, it’s a sign you’re not properly engaging your core — think about sucking your belly button into your spine and zipping your abs up and in. You also want to be careful you’re not bracing your neck in this move. Keep your eyegaze toward your toes, but don’t strain your neck.
While this move targets your hip flexor muscles, if you feel it more in your hip flexors than in your core, lift your legs a little higher or softly bend the knees.
What are the benefits?
This move looks simple, but it’s anything but. Here’s what it’s doing to your body:
Targeting the deepest muscles in your core
Your core is made up of several different muscles, and while sit-ups and crunches target the outer “six-pack” muscles, your deep transverse abdominis are your body’s corset, keeping your torso stable and protecting your spine from injuries.
This exercise teaches you to scoop your belly inward, rather than letting your abs flare. This builds functional strength and teaches you to brace your core when lifting a heavy bag of groceries or playing sports.
You’ll also be working your pelvic floor muscles during this exercise — to help engage your pelvic floor, squeeze your thighs together during the hollow hold, and keep zipping in.
Improved pelvic stability
You’ve probably heard your Pilates instructor talk about imprinting your spine, and this exercise is one of the best ways to understand what that feels like. The weight of your legs and the engagement of your core will keep your spine flat on the mat and your pelvis stable as you hold the move.
This helps build strength in the lower back muscles and can help prevent lower back pain. It’s a good one to try, particularly if you’re someone who spends a lot of time sitting behind a desk.
Strengthening your neck
As well as your core and spine, you’ll be working your mid-spine and deep neck flexors as you hold the hollow hold. This can help prevent “tech neck,” which is common for office workers with bad posture. Remember to lift your shoulders off the mat, not pulling up from your neck, to avoid straining in this position.
What are the progressions?
If the hollow body hold feels too difficult, you might not have built enough core strength to maintain it. Start by doing Pilates dead bugs to build the muscles you’ll need in the hollow hold.
Once you’re ready to progress, start by keeping your arms straight by your sides, reaching past your thighs in the hollow hold. This is slightly easier, but it will teach you how to keep your spine imprinted on the mat.
Finally, once you can hold your legs easily at a 45-degree angle, try lowering them slightly further toward the mat. This will force your core to work harder.
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