The Sneaky Gymnastics Move That Torches Your Deep Core Muscles

The top gymnasts in the world have one thing in common: They're all shredded. Big names like Vitaly Scherbo, Simone Biles, and Alexei Nemov are known not only for their skill level, but also their impressive abs. By now, you know crunches don't do much to build muscle definition. Instead, incorporate a mainstay gymnastics move to torch your core like no other. 

"A hollow body hold is a shape borrowed from the gymnastics world," says Anouska Shenn, certified Pilates and yoga teacher and founder of The Office Yoga Company. "We work a lot with the hollow-body shape in Pilates, and it's also used in calisthenics and even yoga because of its applications for more challenging skills like handstand and the human flag. It's essentially a trunk stabilization exercise, where your body is flexed from head to toe."

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Why It Works

Unlike classic core moves like crunches, which only work the rectus abdominis (aka the muscles located on the front of your abdomen), hollow body holds work the entirety of your core.

"It's an isometric hold, so it builds stamina and teaches positional awareness," Shenn says. "It engages more muscle groups than a basic crunch and challenges your core stabilizing muscles to a much greater degree."

The hollow body hold doesn't only work the superficial core muscles just beneath your skin, either. It targets the deeper muscles and "teaches your core to stabilize your spine, which is important for functional strength and preventing back injuries."

How to Do a Hollow Body Hold

1. Lie on your back and reach your arms overhead while extending your legs in front of you, to start. 
2. Point your toes and flex your ankles so they touch. 
3. Engage your abs so your belly hollows and your lower back rounds a bit. 
4. Lift your legs off the floor while you raise your shoulders at the same time.

How to Do a Modified Hollow Body Hold 

1. Lie on your back with your knees tucked in towards your chest and arms by your sides. 
2. Squeeze your legs together and pull your abdominals in. 
3. Lift your head and shoulders off the mat, and float the arms parallel to the ground. 
4. Try to extend both legs so they're completely straight, and point your toes. 
5. Squeeze your glutes and keep your lumbar spine in contact with the ground.

Pro Tip

The angle of the legs will depend on your core strength. Legs can be higher to scale the exercise down or lower to make it more challenging.