Exercise Guide

Hollow Body Hover

A intermediate strength exercise targeting the Waist using bodyweight only.

INTERMEDIATE STRENGTH ANY
Hollow Body Hover exercise demonstration

How to Perform

  1. 1 Brace core and hold a hollow position with lower back touching mat. Start with shorter holds to build tolerance; emphasize breathing and maintaining a flat lower back.

Safety Tips

  • Warm up before performing this exercise
  • Use appropriate weight for your fitness level
  • Stop if you feel any pain

Common Mistakes

  • Using too much weight
  • Performing the movement too quickly
  • Not maintaining proper form throughout

Get Hollow Body Hover in a personalized plan

Budy can combine Hollow Body Hover with the right supporting exercises for CORE, HIP FLEXORS, then tune sets, reps, and progression around your schedule and equipment.

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