Hollow Body 45 Degrees
Hollow Body 45 Degrees Exercise Description
The Hollow Body 45 Degrees is a gymnastics-inspired core isometric that teaches strong anti‑extension control. Lying supine, you create a “hollow” shape by posteriorly tilting the pelvis and keeping the lumbar spine pressed into the floor while the legs and arms hover at roughly a 45‑degree angle. Primary work is performed by the anterior core—rectus abdominis, transverse abdominis, and the internal/external obliques—with assistance from the hip flexors to hold the legs. The shoulder blades lift slightly off the floor to engage the trunk without cranking the neck; the rib cage stays “down” to prevent lumbar arching. Holding the 45‑degree position shortens the lever compared with a low hollow, making it easier to maintain crisp alignment and consistent bracing. The goal is steady tension, stable breathing, and an uncompromised neutral cervical position while resisting any loss of lumbar contact.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Transversus Abdominis
- Assisting Muscles: Iliacus, Psoas Major, Rectus Femoris
- Stabilizing Muscles: Serratus Anterior
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front, Side
- Body Symmetry: Other
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Core Stabilizers, Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Abs, Deep Side Abs, Side Abs, Stomach
- Movement Direction: Other
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The Hollow Body 45 Degrees Exercise
‘- Lie on your back with legs straight and arms overhead; set ribs down and chin slightly tucked.
– Posteriorly tilt the pelvis to flatten the low back firmly into the floor.
– Lift head and shoulders so the shoulder blades clear the floor; keep the neck neutral (gaze toward thighs).
– Raise straight legs together to about 45 degrees from the floor; keep knees locked and feet together.
– Hover arms at roughly 45 degrees from the floor in line with the ears; reach long without shrugging.
– Maintain continuous abdominal tension and slight scapular protraction; do not let the low back arch.
– Breathe steadily through the nose or mouth while keeping the brace.
– To finish, lower legs and shoulders under control, maintaining back contact until fully supine.
Hollow Body 45 Degrees Tips
‘- Set your ribs “down” and chin slightly tucked before you move.
– Posteriorly tilt the pelvis to firmly flatten your low back into the floor.
– Keep your low back pressed into the floor the entire time; do not let it arch.
– Lift your shoulder blades just off the floor and gaze toward your thighs to keep the neck neutral.
– Raise your legs together to about 45 degrees, keeping knees locked and feet touching.
– Hover your arms at roughly 45 degrees in line with your ears and reach long without shrugging.
– Maintain continuous abdominal tension with slight scapular protraction throughout the hold.
– Breathe steadily through your nose or mouth while keeping your brace.
– When finishing, lower your legs and shoulders under control, keeping your back in contact with the floor until fully supine.
Hollow Body 45 Degrees Beginner Introduction
The Hollow Body 45 Degrees is a static core position drawn from gymnastics that highlights control, body awareness, and steady tension. In this shape, the person lies on the floor with the mid‑section pulled tight so the lower back stays connected to the ground while both legs and arms are lifted on a diagonal, roughly halfway between vertical and the floor. The head and upper back rise slightly so the trunk is active, yet the neck remains long and relaxed rather than jammed forward.
This hold emphasizes the abs, deep abs, and side abs, with help from the hip flexors to suspend the legs. Because the limbs are raised higher than in a traditional low hollow hold, the body acts as a slightly shorter lever, which can make alignment and bracing more manageable while still feeling demanding. The position encourages consistent breathing, firm but controlled core engagement, and a stable lower back that resists any tendency to lift away from the floor.