Core HIIT Series – Control & Stability (Part 2: Hollow Body HIIT Workout)

If you want a core that can handle anything, the hollow body position is where it starts. This hollow body HIIT workout develops total-body tension, teaching your abs to stay braced against movement — the foundation of real strength.

The Workout

Format:

• 35 seconds work per move

• 15 seconds rest between moves

• 3 rounds total

• Rest 1 minute between rounds
  

Moves:

Hollow Body Hold

Hollow Body Rock

Bent Hollow Hold

Benefits of This Hollow Body HIIT Workout

• Hollow Body Hold: Strengthens deep abdominal layers and improves posture.

• Hollow Body Rock: Challenges your control under motion.

• Bent Hollow Hold: Reinforces correct positioning and endurance.
  

Why It Works

The hollow body sequence is a classic gymnast drill because it builds unmatched core control and balance. You’ll learn to brace through your entire body, not just your abs.

Try It Now

Complete this hollow body HIIT workout for three rounds and focus on tension from head to toe.

Tip: Keep your lower back flat and shoulders lifted — tension equals strength.

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