Hollow, Hold and Roll

This is a unique and dynamic core-strengthening exercise that increases stability and balance throughout the entire core region.


  1. 737_A
    Lie on your back on the floor. Press both hands together overhead and press feet together with legs fully extended. Lift your legs off the floor and slowly crunch your torso up so that only your lower back and glutes are touching the floor
  2. Hollow, Hold and Roll
    Slowly roll onto your side without letting arms or legs touch, transitioning to a side hold. Pause in this position.
  3. 737_C
    With arms and legs still raised off the floor, continue rolling onto your stomach. Hold and roll back to reverse the motion and return to start.

Trainer’s Tips

  • Do not allow your hands and feet to touch the ground during the exercise.
  • Do not roll too quickly. Instead, move slow with controlled movements.