Hollow rocks
Also called Hollow body rock
The hollow rock is a rocking movement in the hollow body position. You keep your body as one rigid curve and rock back and forth. It trains your abs, with help from your hip flexors, quads and shoulders. It builds on the Hollow body hold, so hold that shape steadily first. Keep your lower back pressed down while you rock, and keep the movement small. Stop when your lower back starts to lift or your neck strains.
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How to do it
- Get into a hollow body hold, arms overhead and legs straight.
- Press your lower back into the floor.
- Rock back toward your hips, then forward toward your shoulders.
- Keep your whole body as one rigid shape and repeat the rocking.
Form tips
- Start in a hollow body hold, arms overhead.
- Rock back and forth as one rigid shape.
- Keep your arms and legs off the floor and breathe evenly.
Common mistake
- Letting arms and legs drop and your lower back arch.