# Master the hollow hold for real core strength

> This deceptively simple exercise trains core bracing, the function that situps miss.
- Title: Master the hollow hold for real core strength · Men's Health
- Summary: This deceptively simple exercise trains core bracing, the function that situps miss. The hollow hold builds functional core strength by teaching your abs to…
- Keywords: hollow hold, core training, core bracing, abs exercise, fitness form, posture, core muscles, transverse abdominis, obliques, rectus abdominis, Master, hollow
- Source: Men's Health — https://menshealth.com/fitness/a70727279/master-the-hollow-hold
- Author: Brett Williams, NASM
- Published: 2026-09-18T16:36:00+00:00
- Read time: 2 min
- Topics: hollow hold, core training, core bracing, abs exercise, fitness form, posture, core muscles, transverse abdominis, obliques, rectus abdominis
## Situps miss half the job
Most core training focuses on trunk flexion through situps, but that's only one function. You need exercises that train core bracing to build truly strong, functional muscles.
## The hollow hold explained
This simple but surprisingly difficult exercise trains core bracing, a key function most people neglect. Gymnasts use it as a staple to develop bulletproof core strength and posture.
## Step one: lock your lower back
Lie on your back and flex your abs hard to drive your lower back flat into the floor, eliminating any gap between you and the ground.
## Step two: lift your feet slightly
Raise your feet about two inches off the floor while continuing to squeeze your abs and keep your lower back pressed into the ground.
## Step three: lift your shoulders
Lift your shoulder blades off the floor and extend your arms back behind you, contracting your abs to hold your rib cage in tight.
## The critical mistake: tucking your chin
Don't tuck your chin to your chest. Keeping your neck neutral reduces strain and prevents neck pain while forcing your core to work harder.

> Don't shortchange yourself like that. Keep your chin in neutral and look upwards as you hollow body.
## Make it easier: modify the levers
Bend your knees and shift your arms forward into a dead bug position to reduce difficulty while you build strength. Keep squeezing your abs the whole time.
## Program it into your routine
Work up to three or four rounds of 45 seconds to one minute. You can do it any day, any workout. If your core isn't burning, your form needs work.
## Level up with variations
Once you master the basic hold, try weighted holds, uneven holds for anti-rotation work, hollow body rocks, or gator rolls to keep challenging yourself.
## Key takeaway

The hollow hold builds functional core strength by teaching your abs to brace your spine, not just flex it.