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

These hold variations will forge a rock-hard stomach.

  • Published:
24/7 Live - Subscribe to the Pulse Newsletter!

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.

Follow Us: Men's Health

Recommended Articles

Recommended Videos





Top Articles

1 Health Tips People are using anti-diarrhea drugs to get high, and it’s...bullet
2 Guy Smarts Is the cure for baldness finally here?bullet
3 Guy Smarts Here's why you should think twice before sending an...bullet
4 Fitness and Weight Loss Everything you should know about the...bullet
5 Guy Smarts Eating this snack can actually help you fight junk...bullet
6 Health Tips Pot could actually hurt your heart, new evidence showsbullet
7 Fitness and Weight Loss The best exercise to do if you have...bullet
8 Relationships and Sex ​Men are still ‘pulling out’ during...bullet
9 Fitness Tips The upper-body stretch that builds musclebullet
10 Guy Smarts Does it really matter whether or not your...bullet

Top Videos

1 Men's Enduro X Final - ESPN X Gamesbullet
2 Maria Bello & Viggo Mortensen sex scene in "A History of Violence (2005)"bullet
3 Body Heat (1981) - Love scenebullet
4 I Let My Best Friend Have Sex With My Boyfriend.bullet
5 Tove Lo Live in Lollapalooza Chicago 2017 [FULL SHOW, 1080P]bullet
6 The Heartbreak Of Not Having A Vagina | BORN DIFFERENTbullet
7 The Greatest Job Interview in the Worldbullet

Men's Health