core
Hollow Hold
Text cues are the instruction
No animation available yet. Follow the step-by-step cues and setup checks on this page.
High-stakes movement: check the positioning and setup requirements below before training. Animation availability does not change your exercise eligibility.
Kalyra may avoid or modify this exercise when:
- Crunch-pattern movementsKalyra takes a conservative approach and currently holds back crunching movements during pregnancy and the postpartum recovery window — practice commonly adjusts these, and evidence is still evolving.
- Back-lying positionsKalyra takes a conservative approach and currently holds back exercises lying flat on your back (for example, after the first trimester of pregnancy).
Musclescore
EquipmentNone
Positionsupine
Impactnone
Training roleSTABILITY
Form cues
- Low back pressed flat; lift shoulders and legs to your tolerance
- The lower the legs, the harder — earn the level
- Stop when the back arches
Common errors
- ✗ Back gapping off the floor
- ✗ Chin jammed to the chest
How Kalyra programs it
Builds trunk stability (flexion) so the rest of your training transfers to real movement — carried with strict volume caps.
Typically 1–3 sets of 20s, with the hold length scaled to the session.
Easier · Harder · Substitutions
No easier regression on file.
No harder progression on file.
Written cues and setup checks remain the instruction alongside available exercise animations.
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