Gymnasts are taught the hollow body pose from day one to learn how to create tension throughout the whole body. Even if you’re not a gymnast, you can still reap the benefits of this exercise (and maybe get that much closer to perfecting a handstand). The hollow body pose is the epitome of the phrase, “A chain is only as strong as its weakest link.” It challenges all the muscles in your core and creates a chain of strength throughout the body. That said, you can only push yourself as far as your weakest core muscle. Any weakness in the chain will result in a loss of form. This means that the hollow body pose is a great exercise to build strength where your core needs it most.
Coach Josh from Graham Wellness shows us the proper form of the hollow body pose to build core strength endurance. He demonstrates different levels of the pose, from bent to straight knees and even rocking back and forth. The hollow body pose is a fantastic exercise with enough variations to make it available to all levels.