Calisthenics for Beginners — Hollow Hold (Level 1 / 15)
The Hollow Hold is part of the Hollow Hold progression in the Calisthenics Step-By-Step program.
This exercise helps beginners build core strength gradually using simple bodyweight training.
This is Level 1 of 15 in the progression.
What This Exercise Trains
This exercise strengthens:
• core muscles
• stabilizing muscles
• coordination and control
It prepares the body for more advanced hollow body exercises later in the progression.
Start Position
Lie on your back on the floor.
Bend your knees and keep your feet on the ground.
Place your arms relaxed along your sides.
Movement
Lift your head slightly from the floor.
Keep your lower back pressed against the ground.
Hold briefly, then lower your head back to the floor.
Perform the movement slowly and with control.
Training Goal
Perform 3 sets of 10 repetitions.
Rest briefly between sets.
When the exercise becomes comfortable, move to the next level.
Progression
This exercise is Level 1 in the Hollow Hold progression.
When you can complete the training goal comfortably, continue to the next level.
The Step-By-Step program gradually builds full body strength using small progression steps.
