Fitness ​Take your abs to hell and back with this hollow-body workout

These hold variations will forge a rock-hard stomach.

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The hollow hold is a foundational gymnastics exercise that requires more than the superficial strength of traditional crunches.

These holds require you to recruit and stabilize your entire core. Core stabilization carries into everyday activities, like maintaining posture and specialized activities such as sports.

All the exercises in this workout force you to hold the hollow body position amidst some type of movement (hopping, rocking, knee drives)—this makes your abs work harder during the circuit and prepares you for more dynamic challenges of life and athletics, says Andy Speer, creator of The Anarchy Abs Workout from Men's Health.

"You also hit your abs from three different positions: standing, supine (rocks), and prone (plank)," Speer says. "Your core will be rock solid and prepared to handle anything."

Directions: Perform the exercises below in the order listed, resting 10 seconds between movements.

1a. Hollow-body hop, 20 seconds

1b. Hollow-body rock, 30 seconds

1c. Wide-grip plank with knee drive, 40 seconds

Rest 30 seconds. That's 1 round. Perform 3 to 5 rounds.

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