Share and Follow
Core strength encompasses more than just having six-pack abs. Your core serves as the basis for every action: how you walk, lift, twist, and maintain your posture throughout the day. After the age of 40, that foundation begins to evolve. Muscles become tighter, posture can deviate, and the deep stabilizers that once engaged effortlessly may become inactive.
This is why mastering this single position is incredibly significant. Being able to hold it signifies more than just strength; it demonstrates stability, endurance, and control. It’s not merely about enduring a few crunches. It’s about proving that your body functions as a cohesive, powerful system that underpins all your activities.
This test doesn’t require elaborate equipment or extensive training sessions. It relies solely on you, the floor, and a significant challenge to the muscles that maintain spinal support and ensure your body operates at its best. If you can maintain this position with control, it indicates a core performance that rivals individuals half your age.
The Test: 60-Second Hollow Hold
This isn’t your average ab exercise. The hollow hold forces your entire core to engage, especially the deep transverse abdominis, the muscle responsible for spinal stability and true core control. It demands tension through your shoulders, abs, hips, and thighs, all while resisting the urge to collapse. Every second tests your endurance and mental focus.
To perform it right, everything matters: your form, your breathing, your ability to stay tight without overcompensating. If your lower back lifts or your legs start to shake uncontrollably, your core isn’t holding the line. That doesn’t mean failure, it means feedback. Your body’s telling you exactly where to focus your training next.
Mastering the hollow hold builds the kind of core strength that protects your spine, powers your lifts, and makes everything from walking to squatting more efficient. It’s foundational for gymnasts, elite athletes, and anyone who wants to move better with age. This isn’t just a core test, it’s a core builder.
How to do it:
- Lie on your back with arms extended overhead and legs straight.
- Press your lower back into the floor and lift your arms, shoulders, and legs a few inches off the ground.
- Keep your body in a tight, banana-shaped position—no arching, no sagging.
- Hold this position for as long as possible, up to 60 seconds.
What Your Results Reveal
Hold the hollow position for 60 seconds, and your core endurance ranks well above average, even compared to younger athletes. You’ve built stability that resists fatigue and keeps your spine safe under pressure. That kind of strength shows up in every movement, from workouts to real life.
If you last 30 to 45 seconds, your foundation holds, but it’s not bulletproof yet. You’re building strength in the right places, but deeper control and stamina still need work. A little more time under tension, more focus on engagement, and you’ll push past the 60-second mark soon.
Struggling to hit 30 seconds? You’ve found a clear weak link. That’s good news, because now you know where to start. Build smarter from here, and you’ll gain not just strength, but confidence and control that keeps your body younger, longer.
How to Improve Your Core Control
Progress starts with breaking the hold into smaller pieces. Tuck holds, dead bugs, and bent-knee variations build the same strength without the full demand. Focus on keeping your lower back pressed into the floor and your abs engaged throughout. That connection creates true control, not just endurance.
Add time under tension gradually. Hold the hollow for 15 seconds, rest, then repeat for multiple rounds. Over time, string them together and eliminate rest. Your goal isn’t just to hold longer, it’s to hold better, tighter, with zero breakdown in form.
Supplement with planks, bird dogs, and slow leg lowers. These moves reinforce the same deep control and carry over directly to your hollow hold strength. They also translate to daily movement, lifting groceries, walking with better posture, and moving through your day with power you can feel.
Why This Position Matters for Longevity
This isn’t just about showing off. Core strength protects your spine, supports your hips, and reduces your risk of injury with every step, bend, and twist. The older we get, the more that control matters, not just for workouts, but for staying strong in life. That’s what makes the hollow hold such a powerful benchmark.
Holding this position shows your core fires on demand, without relying on momentum or compensation. It means your nervous system coordinates everything efficiently, no wasted effort, no excess strain. That’s how you prevent pain, stay mobile, and move with confidence well beyond your 40s.
Your body doesn’t care about your age. It cares about how well you move and how strong you’ve built your foundation. Hold the line, stay tight, and keep training for control, and your core will stay younger than your birth certificate ever will.
