The hollow body position is one of the foundational gymnastic approaches to midline stability. It is the basis for solid gymnastics movement.
Abs Exercises – Hollow Hold Technique
- Lie down flat on your back and push the belly button down towards the floor, your lower back should be touching the ground
- Keep your abs and butt tight at all times, with your arms pointed straight overhead and legs straight with toes pointed
- Start slowly raising your legs and shoulders off the ground
- Your head should come off the ground along with your shoulders, with your ears are glued between your shoulders
- Stay tight with your abs and butt and find the lowest position you can have your arms and legs without them touching the ground AND without breaking your lower back
To develop your hollow hold, you can start with your arms and legs higher and slowly build up strength until they can be held lower without breaking the position
Being able to hold the hollow body position is key in gymnastics, whether you’re in a handstand, in a support hold on p-bars or rings, or doing straight and broad jumps.
ARCH BODY POSITION
The arch body position is a strong contraction of the posterior kinetic chain while laying prone on the ground. Much like the hollow, there is active tissue throughout the body. Most athletes have an easier time establishing this position as it is less technical than hollow.
Arch Body Position Technique
- Chest and quads are lifted off of the floor
- Knees and elbows are locked
- Arms are by the ears with active shoulders
- Ankle is plantar flexed with pointed toes