{"id":6193,"date":"2026-05-03T10:37:12","date_gmt":"2026-05-03T02:37:12","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&p=6193"},"modified":"2026-05-15T17:10:47","modified_gmt":"2026-05-15T09:10:47","slug":"hollow-body-hold","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/en\/exercise\/hollow-body-hold\/","title":{"rendered":"Hollow Body Hold"},"content":{"rendered":"\n

An advanced isometric core exercise that trains the anterior chain to resist spinal extension by maintaining a “hollow” shape.<\/p>\n\n\n\n

Execution Standards:<\/strong><\/p>\n\n\n\n

    \n
  1. Setup<\/strong>: Lie flat on your back on a mat with arms extended overhead and legs straight.<\/li>\n\n\n\n
  2. The Lift<\/strong>: Simultaneously lift your arms, head, shoulders, and legs a few inches off the floor.<\/li>\n\n\n\n
  3. The Connection<\/strong>: Press your lower back firmly into the mat; there should be no gap between your back and the floor.<\/li>\n\n\n\n
  4. Hold<\/strong>: Maintain the crescent shape through core tension.<\/li>\n<\/ol>\n\n\n\n

    200+ FCS Combat Application:<\/strong> Trains the body to maintain a protected, compact structure while on the ground (Bottom position), preventing the spine from being overextended.<\/p>\n","protected":false},"excerpt":{"rendered":"

    An advanced isometric core exercise that trains the anterior chain to resist spinal extension by maintaining a “hollow” shape. Execution Standards: 200+ FCS Combat Application: Trains the body to maintain a protected, compact structure while on the ground (Bottom position), preventing the spine from being overextended.<\/p>\n","protected":false},"featured_media":0,"template":"","meta":{"_acf_changed":false},"equipment":[662],"exercise_category":[695],"target_muscle":[677,652,678],"class_list":["post-6193","exercise","type-exercise","status-publish","hentry","equipment-yoga-mat","exercise_category-strength-conditioning","target_muscle-deep-abdominals","target_muscle-core","target_muscle-hip-flexors"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/exercise\/6193","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/exercise"}],"about":[{"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/types\/exercise"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/media?parent=6193"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/equipment?post=6193"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/exercise_category?post=6193"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/target_muscle?post=6193"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}