{"id":7757,"date":"2022-12-09T03:20:00","date_gmt":"2022-12-09T03:20:00","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=7757"},"modified":"2024-03-18T17:47:23","modified_gmt":"2024-03-18T17:47:23","slug":"5-hollow-body-holds-for-building-a-strong-core","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-hollow-body-holds-for-building-a-strong-core\/","title":{"rendered":"5 Hollow Body Holds For Building A Strong Core"},"content":{"rendered":"\n<p class=\"has-text-align-left\">Hollow body holds are one of my top exercises for building a strong core. If you want to thrive at pull-ups, push-ups (and also perform more advanced variations of both), and countless other exercises, sports, and daily activities, you should possess a good amount of lumbo-pelvic stability\u00a0(if you are unfamiliar with this term, you\u2019ll likely relate to the term \u201ccore\u201d).<\/p>\n\n\n\n<p class=\"has-text-align-left\">Here are 5 awesome hollow body hold variations you need to try! <\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Hollow Body Hold + Weight Lowering<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise, which is extremely anti-extension in nature, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. \u2063\u2063\u2063 \u2063<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Hollow Body + Weight Lowering\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/xGNFd3yoUy8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: \u2063 <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063\u2063Lie on the floor. Your head, torso, and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lift up your legs so they are in a vertical position, fully extend your knees, and point your feet away from you (plantarflex).\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Hold a weight plate (or dumbbell\/kettlebell), and extend your arms so they are vertical\/the weight is over your chest. \u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now slowly lower your legs towards the floor, and to a range where you are able to maintain proper form. \u2063 \u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core muscles (360 degree brace), and tuck your ribs towards your hips (close the space in your midsection).\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While maintaining the hollow body position, reach back and lower the weight behind you, and to a range where you are able to maintain proper form. \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Gain a moment of control, return your arms and the weight to the starting position. \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you return to the starting position pause and do a proper reset. \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor. \u2063 \u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063For the duration of the exercise, keep your core braced (360 degree brace around your spine). \u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms \u2063of breathing, do what works and feels best for you. \u2063<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Hollow Body + Band Resisted Overhead Dowel Presses <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise, which is extremely anti-extension in nature, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. \u2063\u2063\u2063 \u2063<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Hollow Body + Band Resisted Overhead Dowel Presses\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/QSbPiN_1PGE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> \u2063 <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Loop a resistance band around a secure surface and slide a dowel through the band. There should be resistance in the band for 100% of the exercise.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor. Your head, torso, and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lift up your legs so they are in a vertical position, fully extend your knees, point your feet away from you (plantarflex).\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Grab onto the dowel, and adopt your preferred hand width. \u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Now slowly lower your legs towards the floor, and to a range where you are able to maintain proper form. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core muscles (360 degree brace), and tuck your ribs towards your hips (close the space in your midsection).\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While maintaining the hollow body position, extend your elbows and perform an overhead press. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Gain a moment of control, and return to the starting position. In the starting position, do not allow your elbows to flare out.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not keep your shoulder blades pinned. They are meant to move. \u2063\u2063\u2063As you perform the overhead presses, your shoulder blades should spread apart and move away from your spine, and move away from the opposite hip. During the lowering, your shoulder blades should perform the opposite movements.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you return to the starting position pause and do a proper reset. \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to excessively elevate.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor. \u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core braced (360 degree brace around your spine). \u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms \u2063of breathing, do what works and feels best for you. \u2063<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Hollow Body + Single Arm Anti-Rotational Flies<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise, which is extremely anti-rotational in nature, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. \u2063\u2063\u2063 <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Hollow Body + Single Arm Anti-Rotational Flies\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/5e5MdyRQrGY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\">\u2063<strong>Coaching Tips: \u2063 \u2063\u2063\u2063<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor. Your head, torso, and hips should be in a stacked position. Lift up your legs so they are in a vertical position, fully extend your knees, point your feet away from you (plantarflex).\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Hold a weight in one hand, and get your arm into a fly position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In the starting position, the weight should be in line with your armpit. \u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now slowly lower your legs towards the floor, and to a range where you are able to maintain proper form.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While maintaining the hollow body position, perform a fly with one arm. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">The further away from the midline of your body the weight travels, the more challenging the exercise will be. \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Gain a moment of control, return your arm and the weight to the top\/starting position (middle of your chest), grab the weight with your other hand, and perform a fly. \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you return to the starting position pause and do a proper reset. \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">During the flies, keep your elbows and wrists locked (do not move via them). Move via the shoulder.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate. \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor. \u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core braced (360 degree brace around your spine). \u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063In terms \u2063of breathing, do what works and feels best for you. \u2063<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/Muscle-Up-Graphic-.png?resize=819%2C1024&#038;ssl=1\" alt=\"muscle-up-progression-program\" class=\"wp-image-10570\" style=\"aspect-ratio:4\/3;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/Muscle-Up-Graphic-.png?resize=819%2C1024&amp;ssl=1 819w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/Muscle-Up-Graphic-.png?resize=240%2C300&amp;ssl=1 240w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/Muscle-Up-Graphic-.png?resize=768%2C960&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/Muscle-Up-Graphic-.png?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 819px) 100vw, 819px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background has-medium-font-size\">Do you want to get your first muscle-up ever? If so, check out my Ultimate Muscle-Up Program. A world class training program for excelling at muscle-ups. Do your first rep ever! Improve your PR for reps! Dramatically improve your form! And learn a LOT in the process! For trainees AND coaches! <strong>Home workout friendly, and for gym workouts.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-muscle-up-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong> <\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Hollow Body + Banded Retractions\/Protractions<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Banded Pull-Aparts From Hollow Body\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Mn7MtXyJN1g?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor. Your head, torso and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lift up your legs so they are in a vertical position, fully extend your knees, point your feet away from you (plantarflex).\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Hold a long resistance band in each hand. There should be resistance in the band for 100% of the exercise. \u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Keep your neck in a neutral position, chin tucked, and tuck your ribs towards your hips (close the space in your midsection).\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before you go, take a deep breath in (360 degrees of air around your spine), and brace your core muscles (360 degree brace around your spine).\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now slowly lower your legs towards the floor, and to a range where you are able to maintain proper form. Maintain this position for the duration of the exercise.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While maintaining the hollow body position, and keeping your elbows straight (but not hyperextended), draw your shoulder blades together (retract). When you do this your hands will spread apart. \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Once you hit your end range pause for a count and really contract the muscles around your shoulder blades. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now perform the reverse movement and spread your shoulder blades apart (protract). When you do this your hands will come together (stop when your hands are in line with your armpits). \u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor. \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core braced (360 degree brace around your spine).<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Hollow Body + Mobility Challenge<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability, and controlled mobility in different parts of the body, including the hips and shoulders. This exercise also strengthens the hip flexors.\u2063 \u2063\u2063 <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Hollow Body + Mobility Challenge\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/_DyDCLvpH6s?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Sit on the floor, and hold a dowel. Bend your knees, and lift your feet from the floor. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lean back a small amount. Your head, torso and hips should be in a stacked position.\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While remaining in this position, tuck your knees in towards your body, reach forward with your arms and bring the dowel around and under your feet. Once you do this, extend your knees and plantarflex your feet (point them away from you).\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now perform the reverse movements.\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Once you are back in the starting position, reach back with your arms, lower your body to the floor, and get into a full hollow body position. As you are doing so, point your feet away from you (plantarflex).\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Gain a moment of control, and return your body to the top\/starting position.\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you return to the starting position pause and do a proper reset. \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, weight to shift from hip to hip, or hips to leave the floor (during the hollow body component). \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Perform 100% of the movements with complete control, and do not allow the dowel to hit your legs, feet, or floor. This is much easier said than done ;).\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core braced (360 degree brace around your spine).<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you. \u2063 <\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"564\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/04\/EBF58A07-0800-4A57-BD37-DBC39B0C8FE5.jpeg?resize=750%2C564&#038;ssl=1\" alt=\"\" class=\"wp-image-8715\" style=\"aspect-ratio:1.3333333333333333;object-fit:contain;width:600px;height:auto\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/04\/EBF58A07-0800-4A57-BD37-DBC39B0C8FE5.jpeg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/04\/EBF58A07-0800-4A57-BD37-DBC39B0C8FE5.jpeg?resize=300%2C226&amp;ssl=1 300w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#e9e6e6\"><strong>SAVE $37 &#8211; <\/strong>Get a package of\u00a0<em>The Ultimate Pull-Up Program\u00a0<\/em>and\u00a0<em>The Ultimate Pistol Squat Program<\/em> for $157.\u00a0Both programs regularly cost $97 each, so you save $37.\u00a0<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-link-color has-large-font-size wp-elements-87a2a490e1c2cbf70b72f19037091e19\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/pistol-squat-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hollow body holds are one of my top exercises for building a strong core. If you want to thrive at pull-ups, push-ups (and also perform more advanced variations of both), and countless other exercises, sports, and daily activities, you should possess a good amount of lumbo-pelvic stability\u00a0(if you are unfamiliar with this term, you\u2019ll likely relate to the term \u201ccore\u201d). Here are 5 awesome hollow body hold variations you need to try! #1) Hollow Body Hold + Weight Lowering This exercise, which is extremely anti-extension in nature, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. \u2063\u2063\u2063 \u2063 Coaching Tips: \u2063 #2) Hollow Body + Band Resisted Overhead Dowel Presses This exercise, which is extremely anti-extension in nature, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. \u2063\u2063\u2063 \u2063 Coaching Tips: \u2063 #3) Hollow Body + Single Arm Anti-Rotational Flies This exercise, which is extremely anti-rotational in nature, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. \u2063\u2063\u2063 \u2063Coaching Tips: \u2063 \u2063\u2063\u2063 Do you want to get your first muscle-up ever? If so, check out my Ultimate Muscle-Up Program. A world class training program for excelling at muscle-ups. Do your first rep ever! Improve your PR for reps! Dramatically improve your form! And learn a LOT in the process! For trainees AND coaches! Home workout friendly, and for gym workouts.\u00a0 LEARN MORE #4) Hollow Body + Banded Retractions\/Protractions This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. Coaching Tips: #5) Hollow Body + Mobility Challenge This exercise improves lumbo-pelvic stability, and controlled mobility in different parts of the body, including the hips and shoulders. This exercise also strengthens the hip flexors.\u2063 \u2063\u2063 Coaching Tips: SAVE $37 &#8211; Get a package of\u00a0The Ultimate Pull-Up Program\u00a0and\u00a0The Ultimate Pistol Squat Program for $157.\u00a0Both programs regularly cost $97 each, so you save $37.\u00a0 LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":7776,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,18,22,576,851,592,626,11,633,753,23],"tags":[182,802,840,425,878,875,500,811,1136,1049,1047,1135,1050,1048,526,868,870,871,525,877,897,1189,965,869,896,972,1188,895,527,885,968,1190,964,867,887,969,1191,966,1036,1026,1025,1196,958,960,891,957,959,890,956,955,1194,1195,882,886,1117,1116,1114,1119,1111,1115,1113,1118,1035,1034,1032,1033,1343,859,183,874,881,271,860,173,880,872,883,516,237,884,876,292,1065,1066,1063,1064,257,557,559,1198,1197,522,1069,1070,523,1068,479,1134,1133,667,1062,1067,272,635,961,954,1193,496,495,1131,494,290,879,469,967,970,97,622,96,1112,443,754,1018,1031,1030,333,1029,1028,1027,514,172,470,1342,1345,1344,298,762,816,793,747,437,1110,682,671,670,873,818,1132],"class_list":["post-7757","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-home-workouts","category-minimal-equipment","category-mobility","category-pull-ups","category-push-ups","category-running-exercises","category-shoulder-health","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-anti-rotation","tag-anti-rotational-exercises","tag-athlete-training","tag-athletic-training","tag-band-exercises-for-back","tag-band-exercises-for-scapula","tag-band-exercises-for-shoulder-blades","tag-band-workout-for-back","tag-band-workout-for-scapula","tag-band-workout-for-shoulder-blades","tag-best-ab-exercise","tag-best-ab-exercises","tag-best-ab-workout","tag-best-ab-workouts","tag-best-core-exercise","tag-best-core-exercise-for-athletes","tag-best-core-exercise-for-pull-ups","tag-best-core-exercise-for-push-ups","tag-best-core-exercise-for-runners","tag-best-core-exercises","tag-best-core-exercises-for-athletes","tag-best-core-exercises-for-pull-ups","tag-best-core-exercises-for-push-ups","tag-best-core-exercises-for-runners","tag-best-core-workout","tag-best-core-workout-for-athletes","tag-best-core-workout-for-pull-ups","tag-best-core-workout-for-push-ups","tag-best-core-workout-for-runners","tag-best-core-workouts","tag-best-core-workouts-for-athletes","tag-best-core-workouts-for-pull-ups","tag-best-core-workouts-for-push-ups","tag-best-core-workouts-for-runners","tag-best-exercise-for-scapula-stability","tag-best-exercise-for-shoulder-mobility","tag-best-exercise-for-shoulder-stability","tag-best-hip-mobility-exercise","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-best-mobility-exercise","tag-best-mobility-workout","tag-best-oblique-exercises","tag-best-oblique-workout","tag-best-resistance-band-exercise-for-athletes","tag-best-resistance-band-exercise-for-runners","tag-best-resistance-band-exercises-for-athletes","tag-best-resistance-band-exercises-for-runners","tag-best-resistance-band-workout-for-athletes","tag-best-resistance-band-workout-for-runners","tag-best-resistance-band-workouts-for-athletes","tag-best-resistance-band-workouts-for-runners","tag-best-scapula-exercise","tag-best-scapula-exercises","tag-best-scapula-workout","tag-best-scapula-workouts","tag-best-shoulder-mobility-exercise","tag-core-exercise","tag-core-exercises","tag-core-exercises-for-athletes","tag-core-exercises-for-runners","tag-core-stability","tag-core-strength","tag-core-training","tag-core-training-for-athletes","tag-core-training-for-runners","tag-core-warm-up","tag-core-workout","tag-core-workouts","tag-core-workouts-for-athletes","tag-core-workouts-for-runners","tag-dead-bug","tag-dead-bug-exercise","tag-dead-bug-exercises","tag-dead-bug-workout","tag-dead-bug-workouts","tag-dead-bugs","tag-hip-mobility","tag-hip-mobility-exercise","tag-hip-mobility-for-athletes","tag-hip-mobility-for-runners","tag-hollow-body","tag-hollow-body-exercise","tag-hollow-body-exercises","tag-hollow-body-hold","tag-hollow-body-workouts","tag-home-workout","tag-home-workout-exercises-for-back","tag-home-workout-for-back","tag-home-workouts","tag-how-to-do-dead-bug","tag-how-to-do-hollow-body","tag-meghan-callaway-core","tag-minimal-equipment","tag-minimal-equipment-exercise","tag-minimal-equipment-workout","tag-mobility-exercise","tag-mobility-training","tag-mobility-wod","tag-mobility-work","tag-mobility-workout","tag-oblique-exercises","tag-oblique-workouts","tag-overhead-mobility","tag-plank-exercise","tag-plank-workouts","tag-resistance-band-exercise","tag-resistance-band-exercises","tag-resistance-band-workout","tag-resistance-band-workouts","tag-running-training","tag-running-workout","tag-scapula","tag-scapula-exercise","tag-scapula-exercises","tag-scapula-stability","tag-scapula-training","tag-scapula-workout","tag-scapula-workouts","tag-scapular-stability","tag-shoulder-health","tag-shoulder-mobility","tag-shoulder-mobility-exercise","tag-shoulder-mobility-for-athletes","tag-shoulder-mobility-for-runners","tag-shoulder-stability","tag-side-plank","tag-slider-workout","tag-slider-workouts","tag-sports-training","tag-stability-training","tag-towel-workout","tag-towel-workouts","tag-train-at-home","tag-train-from-home","tag-ultimate-lower-body-and-core","tag-ultimate-lower-body-and-core-program","tag-warm-up-exercise","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Hollow Body Holds For Building A Strong Core - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"Hollow body holds are one of my top exercises for building a strong core.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/5-hollow-body-holds-for-building-a-strong-core\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Hollow Body Holds For Building A Strong Core - Meghan Callaway\" \/>\n<meta property=\"og:description\" content=\"Hollow body holds are one of my top exercises for building a strong core.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/5-hollow-body-holds-for-building-a-strong-core\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-12-09T03:20:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-03-18T17:47:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/242024154_584773209325770_2238562295012786269_n.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"415\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:site\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Meghan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-hollow-body-holds-for-building-a-strong-core\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-hollow-body-holds-for-building-a-strong-core\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"5 Hollow Body Holds For Building A Strong Core\",\"datePublished\":\"2022-12-09T03:20:00+00:00\",\"dateModified\":\"2024-03-18T17:47:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-hollow-body-holds-for-building-a-strong-core\\\/\"},\"wordCount\":1711,\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-hollow-body-holds-for-building-a-strong-core\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/09\\\/242024154_584773209325770_2238562295012786269_n.jpg?fit=750%2C415&ssl=1\",\"keywords\":[\"ab training\",\"ab work\",\"ab workout\",\"ab workouts\",\"anti-rotation\",\"anti-rotational exercises\",\"athlete training\",\"athletic training\",\"Band exercises for back\",\"Band exercises for scapula\",\"Band exercises for shoulder blades\",\"Band workout for back\",\"Band workout for scapula\",\"Band workout for shoulder blades\",\"best ab exercise\",\"Best ab exercises\",\"Best ab workout\",\"Best ab workouts\",\"best core exercise\",\"best core exercise for athletes\",\"best core exercise for pull-ups\",\"best core exercise for push-ups\",\"best core exercise for runners\",\"Best core exercises\",\"best core exercises for athletes\",\"best core exercises for pull-ups\",\"best core exercises for push-ups\",\"best core exercises for runners\",\"best core workout\",\"best core workout for athletes\",\"best core workout for pull-ups\",\"best core workout for push-ups\",\"best core workout for runners\",\"Best core workouts\",\"best core workouts for athletes\",\"best core workouts for pull-ups\",\"best core workouts for push-ups\",\"best core workouts for runners\",\"Best exercise for scapula stability\",\"Best exercise for shoulder mobility\",\"Best exercise for shoulder stability\",\"best hip mobility exercise\",\"best home training program\",\"best home workout\",\"best home workout exercise\",\"best home workout exercises\",\"best home workout program\",\"best home workouts\",\"best minimal equipment exercise\",\"best minimal equipment workout\",\"best mobility exercise\",\"best mobility workout\",\"Best oblique exercises\",\"Best oblique workout\",\"best resistance band exercise for athletes\",\"best resistance band exercise for runners\",\"best resistance band exercises for athletes\",\"best resistance band exercises for runners\",\"best resistance band workout for athletes\",\"best resistance band workout for runners\",\"best resistance band workouts for athletes\",\"best resistance band workouts for runners\",\"Best Scapula exercise\",\"Best Scapula exercises\",\"Best Scapula workout\",\"Best Scapula workouts\",\"best shoulder mobility exercise\",\"core exercise\",\"core exercises\",\"core exercises for athletes\",\"core exercises for runners\",\"core stability\",\"core strength\",\"core training\",\"core training for athletes\",\"core training for runners\",\"\u2063\u2063core warm-up\",\"core workout\",\"core workouts\",\"core workouts for athletes\",\"core workouts for runners\",\"dead bug\",\"Dead bug exercise\",\"Dead bug exercises\",\"Dead bug workout\",\"Dead bug workouts\",\"dead bugs\",\"hip mobility\",\"hip mobility exercise\",\"hip mobility for athletes\",\"hip mobility for runners\",\"hollow body\",\"Hollow body exercise\",\"Hollow body exercises\",\"hollow body hold\",\"Hollow body workouts\",\"home workout\",\"Home workout exercises for back\",\"Home workout for back\",\"home workouts\",\"How to do dead bug\",\"How to do Hollow body\",\"meghan callaway core\",\"minimal equipment\",\"minimal equipment exercise\",\"minimal equipment workout\",\"mobility exercise\",\"mobility training\",\"mobility wod\",\"mobility work\",\"mobility workout\",\"oblique exercises\",\"oblique workouts\",\"overhead mobility\",\"Plank exercise\",\"plank workouts\",\"resistance band exercise\",\"resistance band exercises\",\"resistance band workout\",\"resistance band workouts\",\"running training\",\"running workout\",\"Scapula\",\"Scapula exercise\",\"Scapula exercises\",\"scapula stability\",\"Scapula training\",\"Scapula workout\",\"Scapula workouts\",\"scapular stability\",\"shoulder health\",\"shoulder mobility\",\"shoulder mobility exercise\",\"shoulder mobility for athletes\",\"shoulder mobility for runners\",\"shoulder stability\",\"side plank\",\"slider workout\",\"slider workouts\",\"sports training\",\"stability training\",\"towel workout\",\"towel workouts\",\"train at home\",\"train from home\",\"Ultimate lower body and core\",\"ultimate lower body and core program\",\"warm up exercise\"],\"articleSection\":[\"Band Exercises\",\"Bodyweight Exercises\",\"Core Exercises\",\"Filler Exercises\",\"Home Workouts\",\"Minimal Equipment\",\"Mobility\",\"Pull-Ups\",\"Push-Ups\",\"Running Exercises\",\"Shoulder Health\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-hollow-body-holds-for-building-a-strong-core\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-hollow-body-holds-for-building-a-strong-core\\\/\",\"name\":\"5 Hollow Body Holds For Building A Strong Core - Meghan Callaway\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-hollow-body-holds-for-building-a-strong-core\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-hollow-body-holds-for-building-a-strong-core\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/09\\\/242024154_584773209325770_2238562295012786269_n.jpg?fit=750%2C415&ssl=1\",\"datePublished\":\"2022-12-09T03:20:00+00:00\",\"dateModified\":\"2024-03-18T17:47:23+00:00\",\"description\":\"Hollow body holds are one of my top exercises for building a strong core.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-hollow-body-holds-for-building-a-strong-core\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-hollow-body-holds-for-building-a-strong-core\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-hollow-body-holds-for-building-a-strong-core\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/09\\\/242024154_584773209325770_2238562295012786269_n.jpg?fit=750%2C415&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/09\\\/242024154_584773209325770_2238562295012786269_n.jpg?fit=750%2C415&ssl=1\",\"width\":750,\"height\":415},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-hollow-body-holds-for-building-a-strong-core\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"5 Hollow Body Holds For Building A Strong Core\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"name\":\"Meghan Callaway\",\"description\":\"Achieve Your Goals | MC Fitness \",\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\",\"name\":\"MC Fitness\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"contentUrl\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"width\":653,\"height\":347,\"caption\":\"MC Fitness\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/meghancallawayfitness\\\/\",\"https:\\\/\\\/x.com\\\/fitfaststrong\",\"https:\\\/\\\/www.instagram.com\\\/meghancallaway\\\/\",\"https:\\\/\\\/www.pinterest.com\\\/meghancallawayofficial\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/meghanc12\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\",\"name\":\"Meghan\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"caption\":\"Meghan\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"5 Hollow Body Holds For Building A Strong Core - Meghan Callaway","description":"Hollow body holds are one of my top exercises for building a strong core.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/meghancallawayfitness.com\/my-blog\/5-hollow-body-holds-for-building-a-strong-core\/","og_locale":"en_US","og_type":"article","og_title":"5 Hollow Body Holds For Building A Strong Core - Meghan Callaway","og_description":"Hollow body holds are one of my top exercises for building a strong core.","og_url":"https:\/\/meghancallawayfitness.com\/my-blog\/5-hollow-body-holds-for-building-a-strong-core\/","og_site_name":"Meghan Callaway","article_publisher":"https:\/\/www.facebook.com\/meghancallawayfitness\/","article_published_time":"2022-12-09T03:20:00+00:00","article_modified_time":"2024-03-18T17:47:23+00:00","og_image":[{"width":750,"height":415,"url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/242024154_584773209325770_2238562295012786269_n.jpg","type":"image\/jpeg"}],"author":"Meghan","twitter_card":"summary_large_image","twitter_creator":"@fitfaststrong","twitter_site":"@fitfaststrong","twitter_misc":{"Written by":"Meghan","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-hollow-body-holds-for-building-a-strong-core\/#article","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-hollow-body-holds-for-building-a-strong-core\/"},"author":{"name":"Meghan","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa"},"headline":"5 Hollow Body Holds For Building A Strong Core","datePublished":"2022-12-09T03:20:00+00:00","dateModified":"2024-03-18T17:47:23+00:00","mainEntityOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-hollow-body-holds-for-building-a-strong-core\/"},"wordCount":1711,"publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-hollow-body-holds-for-building-a-strong-core\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/242024154_584773209325770_2238562295012786269_n.jpg?fit=750%2C415&ssl=1","keywords":["ab training","ab work","ab workout","ab workouts","anti-rotation","anti-rotational exercises","athlete training","athletic training","Band exercises for back","Band exercises for scapula","Band exercises for shoulder blades","Band workout for back","Band workout for scapula","Band workout for shoulder blades","best ab exercise","Best ab exercises","Best ab workout","Best ab workouts","best core exercise","best core exercise for athletes","best core exercise for pull-ups","best core exercise for push-ups","best core exercise for runners","Best core exercises","best core exercises for athletes","best core exercises for pull-ups","best core exercises for push-ups","best core exercises for runners","best core workout","best core workout for athletes","best core workout for pull-ups","best core workout for push-ups","best core workout for runners","Best core workouts","best core workouts for athletes","best core workouts for pull-ups","best core workouts for push-ups","best core workouts for runners","Best exercise for scapula stability","Best exercise for shoulder mobility","Best exercise for shoulder stability","best hip mobility exercise","best home training program","best home workout","best home workout exercise","best home workout exercises","best home workout program","best home workouts","best minimal equipment exercise","best minimal equipment workout","best mobility exercise","best mobility workout","Best oblique exercises","Best oblique workout","best resistance band exercise for athletes","best resistance band exercise for runners","best resistance band exercises for athletes","best resistance band exercises for runners","best resistance band workout for athletes","best resistance band workout for runners","best resistance band workouts for athletes","best resistance band workouts for runners","Best Scapula exercise","Best Scapula exercises","Best Scapula workout","Best Scapula workouts","best shoulder mobility exercise","core exercise","core exercises","core exercises for athletes","core exercises for runners","core stability","core strength","core training","core training for athletes","core training for runners","\u2063\u2063core warm-up","core workout","core workouts","core workouts for athletes","core workouts for runners","dead bug","Dead bug exercise","Dead bug exercises","Dead bug workout","Dead bug workouts","dead bugs","hip mobility","hip mobility exercise","hip mobility for athletes","hip mobility for runners","hollow body","Hollow body exercise","Hollow body exercises","hollow body hold","Hollow body workouts","home workout","Home workout exercises for back","Home workout for back","home workouts","How to do dead bug","How to do Hollow body","meghan callaway core","minimal equipment","minimal equipment exercise","minimal equipment workout","mobility exercise","mobility training","mobility wod","mobility work","mobility workout","oblique exercises","oblique workouts","overhead mobility","Plank exercise","plank workouts","resistance band exercise","resistance band exercises","resistance band workout","resistance band workouts","running training","running workout","Scapula","Scapula exercise","Scapula exercises","scapula stability","Scapula training","Scapula workout","Scapula workouts","scapular stability","shoulder health","shoulder mobility","shoulder mobility exercise","shoulder mobility for athletes","shoulder mobility for runners","shoulder stability","side plank","slider workout","slider workouts","sports training","stability training","towel workout","towel workouts","train at home","train from home","Ultimate lower body and core","ultimate lower body and core program","warm up exercise"],"articleSection":["Band Exercises","Bodyweight Exercises","Core Exercises","Filler Exercises","Home Workouts","Minimal Equipment","Mobility","Pull-Ups","Push-Ups","Running Exercises","Shoulder Health"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-hollow-body-holds-for-building-a-strong-core\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/5-hollow-body-holds-for-building-a-strong-core\/","name":"5 Hollow Body Holds For Building A Strong Core - Meghan Callaway","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-hollow-body-holds-for-building-a-strong-core\/#primaryimage"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-hollow-body-holds-for-building-a-strong-core\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/242024154_584773209325770_2238562295012786269_n.jpg?fit=750%2C415&ssl=1","datePublished":"2022-12-09T03:20:00+00:00","dateModified":"2024-03-18T17:47:23+00:00","description":"Hollow body holds are one of my top exercises for building a strong core.","breadcrumb":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-hollow-body-holds-for-building-a-strong-core\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/meghancallawayfitness.com\/my-blog\/5-hollow-body-holds-for-building-a-strong-core\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-hollow-body-holds-for-building-a-strong-core\/#primaryimage","url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/242024154_584773209325770_2238562295012786269_n.jpg?fit=750%2C415&ssl=1","contentUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/242024154_584773209325770_2238562295012786269_n.jpg?fit=750%2C415&ssl=1","width":750,"height":415},{"@type":"BreadcrumbList","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-hollow-body-holds-for-building-a-strong-core\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/meghancallawayfitness.com\/my-blog\/"},{"@type":"ListItem","position":2,"name":"5 Hollow Body Holds For Building A Strong Core"}]},{"@type":"WebSite","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","name":"Meghan Callaway","description":"Achieve Your Goals | MC Fitness ","publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/meghancallawayfitness.com\/my-blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization","name":"MC Fitness","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","contentUrl":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","width":653,"height":347,"caption":"MC Fitness"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/meghancallawayfitness\/","https:\/\/x.com\/fitfaststrong","https:\/\/www.instagram.com\/meghancallaway\/","https:\/\/www.pinterest.com\/meghancallawayofficial\/","https:\/\/www.youtube.com\/user\/meghanc12"]},{"@type":"Person","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa","name":"Meghan","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","caption":"Meghan"}}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/242024154_584773209325770_2238562295012786269_n.jpg?fit=750%2C415&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/7757","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/comments?post=7757"}],"version-history":[{"count":5,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/7757\/revisions"}],"predecessor-version":[{"id":11578,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/7757\/revisions\/11578"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media\/7776"}],"wp:attachment":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media?parent=7757"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/categories?post=7757"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/tags?post=7757"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}