Hollow Rock
Description
This exercise involves lying on your back and rocking back and forth while keeping your core engaged and your body in a hollow position. It is a great way to strengthen your abs and improve your overall core stability.
Muscle Group
Equipment Required
Hollow Rock Instructions
- Start by lying on your back with your arms extended overhead and your legs straight out in front of you.
- Engage your core and lift your shoulders and legs off the ground, creating a “hollow” position with your body.
- Begin rocking back and forth, maintaining the hollow position throughout the movement.
- Continue for the desired number of repetitions or time.
Hollow Rock Form & Visual
Hollow Rock Benefits
- Stretches the hips, groin, and thighs
- Strengthens the legs and core
- Improves balance and stability
- Opens the chest and shoulders
- Relieves stress and anxiety
- Can help alleviate lower back pain
Hollow Rock Muscles Worked
- Rectus abdominis
- Obliques
- Transverse abdominis
- Erector spinae
- Hip flexors
Hollow Rock Variations & Alternatives
- hollow-body hold
- hollow-body rock
- hollow-body roll
- hollow-body flutter kicks
- hollow-body bicycle crunches
- hollow-body leg lifts
- hollow-body Russian twists
- hollow-body plank
- hollow-body push-ups
