How Are We Still Getting It Wrong: Abdominal Hollowing vs. Bracing

How Are We Still Getting It Wrong: Abdominal Hollowing vs.


Abdominal hollowing or bracing is a technique used to improve the health of your abdomen. There are several different types of abdominal bracing techniques, but they all have one thing in common; they work! They prevent injuries such as strains, tears and even death from them.

The main goal of any type of abdominal bracing is to protect against injury. However, there are other benefits to it too. For example, some types of abdominal bracing may increase blood flow to the area and reduce pain.

Some types of abdominal bracing may even decrease stress on the body and promote relaxation and sleep.

In this article I will explain how abdominal hollowing works, what its advantages are and why we still get it wrong when performing it in our everyday lives!

What Is An Abdominal Hollow?

An abdominal hollow is a position where the lower part of your stomach (abdomen) is raised up off the floor. When performed correctly, it increases blood flow to the organs and reduces pressure on them. This helps prevent damage due to strain, trauma or even internal bleeding. It also improves circulation throughout the body and can help with weight loss.

In terms of the medical benefits, it can help with conditions such as heartburn, heart disease, acid reflux and GERD. It may also reduce the risk of hernias and other types of physical trauma to the internal organs.

Techniques To Create An Abdominal Hollow

There are several different techniques you can use to create an abdominal hollow. They all involve tensing specific muscles while keeping others relaxed. This is a very general and basic way of explaining it, but it’s difficult to provide more detail without a personalised approach due to the different types and sizes of people.

If you want to improve your abdominal hollow, I highly recommend that you consult a professional. A personal trainer at your local gym or even a fitness instructor at your school can provide the help you need. If you aren’t able to do that, then read on for educational purposes!

Abdominal Hollowing Exercises

How Are We Still Getting It Wrong: Abdominal Hollowing vs. Bracing - at GYMFITWORKOUT

There are many exercises you can do to improve your abdominal hollow. The main types of exercise are general core exercises, Pilates and yoga. Each one provides different benefits and targets different muscles.

It is best to do a combination of all three to get the best results!

General Core Exercises

General core exercises often involve moving the limbs in a controlled manner while keeping the torso still. This forces the muscles of the abdomen to work in order to keep your body rigid and prevent injury.

Common examples of general core exercises are planks, leg raises and side bends. However, there are far more than this and you should explore several different options if you want to achieve the best results.


Pilates is a specialised exercise technique that focuses on precision and breath. It places emphasis on the core muscles in order to improve strength, flexibility and body alignment. It was originally created by Joseph Pilates as a way for dancers to improve their performance and prevent injury.

The best way to see the effectiveness of Pilates is to look at someone who has been practicing for years. They often have a straight back and visible abdominal muscles. Joseph Pilates himself had this distinction.

Pilates focuses mainly on mat work and doesn’t require the use of equipment. However, some classes do incorporate the use of mats, foam blocks and other tools.


Yoga is far older than Pilates and has its origins in ancient India. There are many different types of yoga, each of which has its own specialised purposes and techniques. All of them require the practitioner to engage in exercise routines while focusing on deep breathing and meditation.

How Are We Still Getting It Wrong: Abdominal Hollowing vs. Bracing - Picture

The most common types of yoga include Hatha, Iyengar, Ashtanga and Satyananda. Each one is unique in its own way.

Like with Pilates, it is best to see the results after practicing for several years. However, you should notice an improvement in flexibility and posture within a few months.

Sources & references used in this article:

How are we still getting it wrong: abdominal hollowing vs. bracing by C DionneĀ – Breaking Muscle. Accessed, 2015 –

From the WBWC Blog: What is Diastasis Rectus Abdominis? by C Dionne – BRACING

Separated Abs Workout by L Mumma –

Core Stability From the Inside Out by J Stoppani –