Hollow Body Hold

Introduction

Fundamental gymnastics banana position on back developing transverse and rectus abdominis.

Anatomy and Muscles Worked

• Primary muscles: core, abdominals, stabilizers

Step-by-Step Instructions

1. Adopt the correct starting position.
2. Engage your core and maintain alignment.
3. Hold the position or perform the movement with control.

Recommended Sets and Reps

• 3 to 5 sets depending on progression

Common Mistakes

• Loss of core engagement and body alignment.
• Progressing too fast without mastering basics.

Safety

Progress gradually and warm up properly. Stop if you feel pain.

Variations

• Easier versions with reduced range
• Advanced versions with added load or range

Target Audience

Practitioners adapting progression to their level, from beginner to advanced.