Hollow Rock
Abdominals · Hip flexors · Lower back · Bodyweight
How to do it
- Get into the hollow body position: lying on your back, lower back pressed to the floor, shoulders and legs lifted a few inches, arms reaching overhead, legs straight and together.
- Brace your core hard and lock in this rigid hollow shape before you start moving.
- Use a small, controlled drive from your upper body to rock your whole body forward a few inches, keeping the hollow shape unbroken.
- Let the rock carry you backward the same distance, still keeping your lower back from arching off the floor.
- Continue rocking smoothly back and forth as one solid unit for the prescribed number of reps.
- Stop and reset the hollow position any time your lower back arches or form breaks down.
- Primary muscle
- Abdominals
- Secondary muscles
- Hip flexors · Lower back
- Equipment
- Bodyweight