Hollow Hold is an abs workout built around gymnastics' most honest position - lower back pressed to the floor, arms and legs hovering, the entire front of your body contracted into one rigid arc. Three 20-count hollow holds anchor the session, with bridges and long arm crunches slotted between them and back extensions closing the ledger at the end.

Everything in the sequence either is the hollow position or feeds it. The holds themselves are the centerpiece: gymnasts build entire careers on this shape because it teaches the abs to lock the ribs and pelvis together, the foundation under every skill they perform. The bridges between holds are the counter-movement - hips extending, glutes firing, the front of the body lengthening after all that contraction. Long arm crunches add motion to the same shape as the hold, reaching overhead to lengthen the lever the abs must move. The closing back extensions balance the account entirely, strengthening the posterior side so a session of hard flexion does not leave you curled forward.

The hollow hold has one rule that outranks all others: the lower back stays glued to the floor. If it lifts, raise your legs and arms higher until it presses down again - a higher, honest hollow beats a lower, arched one every time. Reach genuinely long through fingers and toes during the holds, drive through your heels on the bridges, and keep the crunches slow with arms extended throughout.

One position, held three times, earned the gymnast's way. The floor will tell you the truth.

Make it Harder: Lower your arms and legs closer to the floor without letting your back arch.

Make it Easier: Bend your knees and reach your arms forward during the holds.