•• Intermediate Core Endurance
Hollow Body Hold
Why This Matters for Boxing
Total core engagement from a supine position. The hollow body position is the same bracing pattern you use when slipping punches and throwing hooks — everything tight, no weak spots for body shots to exploit.
How To Do It
- 1Lie on your back.
- 2Lift your legs about 6 inches off the ground.
- 3Lift your shoulders off the ground.
- 4Extend your arms overhead (or alongside your body for easier version).
- 5Press your lower back into the floor — no gap.
Sets
3
Reps
30s hold
Rest
20s
Pro Tips
- If your lower back lifts off the floor, raise your legs higher.
- Squeeze everything — abs, glutes, quads.
- This is harder than it looks. Don't be surprised.