How to Do Hollow Body Crunch: Muscles Worked & Proper Form

Muscles Worked in Hollow Body Crunches

Primary muscles worked:

• Abs
• Hip Flexor

Secondary muscles worked:

• Obliques

How to Do Hollow Body Crunches

1. Lie on your back with your arms extended overhead and your legs straight.
2. Engage your core by pressing your lower back into the floor and lifting your shoulders and legs slightly off the ground, forming a banana-like shape.
3. Bring your knees toward your chest while simultaneously crunching your upper body forward. Reach your arms toward your shins or knees, keeping your lower back in contact with the floor.
4. Extend back into the hollow body position without letting your legs or shoulders touch the floor.
5. Repeat the movement for your desired number of repetitions.

Commentary

The hollow body crunch combines the benefits of a traditional crunch with the tension of a hollow body hold. It strengthens your abs, obliques, hip flexors, and deep core muscles using both dynamic and static contraction.