Lie on your back, arms extended overhead, legs straight. Press your lower back into the floor by contracting your core and tilting your pelvis. Lift your shoulders and legs slightly off the ground. Your body forms a shallow "hollow" shape. This is your default position for almost everything—push-ups, pull-ups, handstands, levers. Practice holds and rocks to master it. A weak hollow body means weak technique. Master it early, and every exercise becomes easier.
Bodyweight Exercise Collection
Hollow Body Rocks
Hollow body rocks build core endurance, body tension, and coordination by rocking the body in a hollow position.
Flutter Kicks
Flutter kicks are a dynamic core exercise that builds endurance in the lower abdominals and hip flexors.
Bicycle Crunch
The bicycle crunch is a dynamic core exercise that targets the obliques and rectus abdominis through a rotational motion.
V-Up
The V-Up is a dynamic core exercise that builds hip flexor and abdominal strength by folding the body into a V shape.
Tuck Dragon Flag
The Tuck Dragon Flag is the first step toward the full Dragon Flag, building core strength with a reduced lever arm.
Elbow Lever
The elbow lever is a foundational skill that builds balance and shoulder stability for more advanced movements.
Pike Compression
Pike compression is the ability to fold at the hips and bring the chest toward the legs with a straight back, engaging the hip flexors and core.
Lying Leg Raises
Lying leg raises isolate the lower abdominals and hip flexors by lifting and lowering the legs while maintaining a hollow body position.
Russian Twist
The Russian Twist is a dynamic core exercise that targets the obliques and deep stabilizers through controlled rotation.
Deadbug
The deadbug builds dynamic core control and coordination by moving the arms and legs while maintaining a hollow body position.
Plank
The plank is an isometric core exercise that builds endurance and stability in the abdominals, back, and shoulders.