The central idea is that static core exercises, particularly the “hollow body hold,” are significantly more effective for strengthening the abdominal wall and improving overall performance than repetitive dynamic movements like sit-ups.

noli's read

The community largely agrees on the superiority of these exercises, often called deep core work, highlighting their positive transfer to other physical capacities. From a scientific perspective, exercises like the hollow body hold are classified as isometric movements. Biomechanical studies (Journal of Strength and Conditioning Research) confirm that maintaining constant tension promotes more complete muscle activation of the torso, including deep muscles and obliques, unlike repetitive flexion movements which target the rectus abdominis more heavily. However, it is an exaggeration to consider this a secret, as tension-based core training is a recognized pillar in gymnastics and physical conditioning. Research validates that these movements effectively engage the lombo-pelvic complex, improving stability rather than just superficial muscular endurance. On the other hand, the choice between static and dynamic remains largely a matter of preference and specific goals, although core bracing is indeed often better tolerated by the lower back.

the sources

1. 1Wang XQ, Zheng JJ, Yu ZW, et al. 2012
2. 2r/bodyweightfitness