Hollow-hold ball toss

The hollow-hold ball toss is a more difficult version of the hollow-body hold exercise. It involves tossing a ball to a partner while maintaining an isometric hold in the hollow-body position. It can be done for reps or time in any ab-focused workout, or in an "I go, you go" format.


  1. Ball catch and toss are an extra challenge to core stability
  2. Partners can challenge each other more than they might if doing the exercise alone
  3. Hits the core hard enough that it can be the only component of an ab workout

Hollow-hold ball toss Images

Hollow-hold ball toss image
Hollow-hold ball toss image


  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.