Eccentryx / Exercise Atlas / core
Hollow Body Hold
Low back down, ribs tucked, limbs only as long as control allows.
Muscles
- Primary
- abs
- Supporting
- hip flexors
Mechanics
- Pattern
- anti-extension
- Equipment
- bodyweight
- Geometry
- 180° Core Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Abs shake while low back stays glued to floor.
- Progression
- Extend arms and legs farther once spine stays locked.
- Regression
- Tuck knees and keep arms by sides.
Watch for
- Low back arching
- Holding breath
Substitutions
- Dead bug
- RKC plank
- Stomach Vacuums