Calisthenics for Beginners — Hollow Hold (Level 2 / 15)
What This Exercise Trains
This exercise strengthens:
• core muscles
• stabilizing muscles
• coordination and control
It prepares the body for more advanced core exercises later in the progression.
Start Position
Lie on your back on the floor.
Bend your knees and place your feet flat on the ground.
Lift your head slightly off the floor.
Keep your arms relaxed by your sides.
Engage your core before starting.
Movement
Slowly lift your shoulders slightly off the floor.
Keep your lower back in contact with the ground.
Hold the position with control.
Focus on stability instead of movement.
Return to the starting position with control if needed.
Training Goal
Start by holding the position for 10 seconds.
Gradually increase the hold time.
Work toward holding the position for 60 seconds.
Rest briefly between attempts.
When the hold becomes comfortable, move to the next level.
Progression
This exercise is Level 2 in the Core Progression.
When you can hold the position for the full goal comfortably, continue to the next level.
The Step-By-Step program builds strength gradually using small progression steps.
