Hollow Body 45 Degrees

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended and arms reaching straight overhead.
2. Press your lower back firmly into the floor, ensuring there is no space between your spine and the ground.
3. Tuck your chin slightly and engage your core to lift your shoulder blades and head off the floor.

How to do it

1. Simultaneously lift your legs and arms until they are both at a 45-degree angle relative to the floor.
2. Hold this position statically, maintaining a 'banana' shape with your body while keeping the lower back glued to the mat.
3. Breathe in short, shallow sips to maintain intra-abdominal pressure without losing the hollow position.
4. Lower your limbs back to the floor with control once the set duration is complete.

Form checklist

• Lower back must remain in constant contact with the floor; if it arches, raise your limbs higher.
• Keep your legs squeezed together with knees locked and toes pointed.
• Keep your arms straight and pinned back beside your ears.
• Maintain a constant 'ribs-to-pelvis' crunch to keep the upper abs engaged.

Pro tips

• Squeeze your glutes and quads as hard as possible; full-body tension makes it easier to stabilize the spine.
• Focus on pulling your belly button toward your spine to engage the transverse abdominis for better stability.

Make it harder

• Slowly lower your arms and legs closer to the floor (e.g., 15-30 degrees) to increase the lever length and difficulty.
• Incorporate a 'Hollow Rock' by maintaining the 45-degree rigid shape and rocking back and forth on your lower back.

Frequently asked

What muscles does the hollow body 45 degrees work?

The hollow body 45 degrees primarily targets the abs and obliques, and also works the erector spinae and glutes as secondary muscles.

What equipment do you need for the hollow body 45 degrees?

The hollow body 45 degrees requires no equipment — just your body weight.

Is the hollow body 45 degrees good for beginners?

The hollow body 45 degrees is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals