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 Instructions

Hollow-hold ball toss muscle diagram
  1. Lie supine on the floor holding a medicine ball between your hands just off your chest with your head and feet just off the floor, legs fully extended. This will be your starting position.
  2. Keeping your abdominals isometrically contracted to prevent your feet from touching the floor, throw the ball a few feet directly upward and catch it on the way down. Immediately repeat again for reps or time.