Hollow Body Holds vs. Crunches: Which is Better for Your Core?

Hollow Body Holds vs. Crunches: Which is Better for Your Core?

When it comes to sculpting a strong and defined core, there are numerous exercises to choose from. The hollow body hold and crunch are two of the most popular contenders. But which form of exercise is the best contender?

Whether it’s the deeper engagement of hollow body holds or the targeted results from crunches, people don’t shy away from selecting their best fits. Both exercises promise excellent results like core strengthening, mobility, and good stamina. But which one wins the crown is the real deal.

So, stay with us as we delve deep into hollow body holds and crunches to choose the bigger heavyweight champion. Here we will discuss in detail: 

  • What are Hollow Body Holds? 
  • Benefits of Hollow Body Holds 
  • How to Perform Hollow Body Holds? 
  • What are Crunches? 
  • Benefits of Crunches 
  • How to Perform Crunches? 
  • Hollow Body Hold vs. Crunches: Which is Better for Your Core? 
  • SUPMOGO RecoveryFlex System

What are Hollow Body Holds?

Hollow body holds are a type of core strengthening exercise that allows you to flex the core muscles while staying in a static position. [1 ]  Although the exercise majorly targets the core muscles, it mainly flexes the rectus abdominis and the transverse abdominis. 

They are commonly performed in various fitness disciplines, including gymnastics, Pilates, and calisthenics. 

During hollow body holds, it’s crucial to hold your form and engage the core as much as possible. Additionally, it’s also vital not to let your back slide off the mat. 

Benefits of Hollow Body Holds

Hollow body holds exercise promises a lot of benefits after consistent practice. The main perks of the exercise technique include the following:

1. Core Strengthening:

Hollow body holds mainly targets the core muscles like the transverse abdominis and others. Therefore, performing the exercise helps tone and strengthen the core. 

2. Body Control:

Hollow body holds allow you to engage a bunch of muscles without breaking the proper body alignment. It can improve your body control and provide a better awareness of your body’s position in space. 

3. Posture Correction:

The exercises engage the major abdominal muscles, improving the spine’s alignment and preventing excessive back rounding.

4. Improves Mobility:

Naturally, better spinal posture and control over your body improve mobility and flexibility. With hollow body holds you can easily progress to more advanced movements.

5. Better Performance:

All the factors above combine to improve the overall performance. You can walk, jog and exercise with more stamina and strength due to hollow body holds.

    How to Perform Hollow Body Holds? 

    To perform a hollow body hold, follow these steps:

  • Start by lying flat on your back and extend your arms over the head
  • Engage your core by pulling your belly towards the spine and ensure that your back is pressed to the floor
  • Start raising your upper body and legs above your spine and extend your arms outwards
  • Aim to create a "hollow" position by lifting your shoulders and legs off the ground while pressing your lower back into the floor. Your body should form a slight V-shape.
  • Keep the position as long as possible, then return to the neutral state. Repeat.
  • What Are Crunches?

    Crunches are a form of abdominal exercise that mainly targets the rectus abdominis muscle called the six-pack abs. [ 2 ]

    What Are Crunches?

    Crunches are widely performed during workout sessions as they are easy to execute and show progressive results. Additionally, these exercises are great for strengthening and toning your core. 

    That said, crunches alone may not be sufficient for core strengthening. Therefore, you must pair them with exercises like planks, lunges, etc., for double benefits.

    Benefits of Crunches

    Crunches are an easy and accessible form of exercise. You can incorporate them into your exercise routine for well-rounded fitness. Here are some of the top benefits of crunches:

    1. Core Stability:

    Abdominal muscles are essential for supporting the spine and pelvis by providing stability. By strengthening the abdominal muscles, you can enhance and strengthen your core. It, in turn, decreases the risk of injuries and fixes posture issues. 

    2. Strengthening Abdominal Muscles:

    Crunches are primarily designed to strengthen the rectus abdominis, which gives you a six-pack. Regularly performing crunches can help strengthen and tone these muscles, improving definition and core strength.

    3. Mobility:

    Performing crunches ensures better health and control over your daily activities and sports-related movements. The abdominal muscles assist in activities such as bending, twisting, lifting, and maintaining balance. Therefore, repeating them over and over gives you more control over your body. 

      How to Perform Crunches? 

      Crunches are relatively easy to perform. Here’s how:

      1. Start by lying on a yoga mat and bending your knees while keeping your feet flat on the ground
      2. Place your hands behind your head without overlocking them and start engaging your core
      3. Slowly lift your head, shoulder blades, and upper back off the ground using your abdominal muscles.
      4. Concentrate on contracting your abdominal muscles as you crunch up.
      5. Hold the crunch as long as you can and then return to the earlier state
      6. Repeat as many times as you can

      Hollow Body Holds vs. Crunches: Which is Better for Your Core? 

      Despite their similarities in terms of muscle engagement and benefits, hollow body holds and crunches are effective exercises for targeting the core muscles. The choice between the two depends on your fitness goals, preferences, and any specific considerations you may have. 

      For example, a hollow body hold engages the entire core muscles while crunches focus on the rectus abdominis. Similarly, hollow body holds involve deeper core muscles more than crunches. Lastly, the former engages the whole body, while crunches primarily target the abdomen.

      So, if you want to enhance overall core strength, stability, and body control, hollow body holds can be a more comprehensive choice. But, if you desire a focused exercise that primarily targets the rectus abdominis, crunches can be effective. 

      SUPMOGO RecoveryFlex System

      Sure, exercises can give you the results you are seeking. But the long and tiring gym sessions are enough to scare you off. Additionally, you must be very consistent in the gym to start seeing results. 

      But if you seek a faster and more efficient solution, the SUPMOGO RecoveryFlex System can be your guide. 

      This state-of-the-art fitness accessory is equipped with advanced targeting technology, ensuring the precise engagement of your core muscles. Its lightweight design makes it perfect for the busy, on-the-go individual seeking convenience without compromise. 

      You will experience mind-blowing results as our belt delivers ten times the effectiveness of traditional methods. It's so easy to use, and it will revolutionize your core strengthening routine. 

      Incorporate it into your routine and enjoy its user-friendly features.


      The debate between hollow body holds, and crunches are not new. Although both offer amazing health benefits, the one best suited for you depends on your needs. 

      Whichever method you opt for, don’t forget to supercharge your routine by pairing it with the SUPMOGO RecoveryFlex system to achieve your fitness goals faster!  


      1. Thomas, E., Bianco, A., Mancuso, E. P., Patti, A., Tabacchi, G., Paoli, A., ... & Palma, A. (2017). The effects of a calisthenics training intervention on posture, strength and body composition. Isokinetics and exercise science, 25(3), 215-222.
      2. Schoenfeld, B. J., & Kolber, M. J. (2016). Abdominal crunches are/are not a safe and effective exercise. Strength & Conditioning Journal, 38(6), 61-64.
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