Hold a hollow-body position and rock your torso and legs in a small arc while bracing the core; this movement primarily works the abdominals.
How to do the Hollow Rock#
- Lie on your back with arms extended overhead and legs straight, then lift your head, shoulders, and legs slightly to form a hollow shape.
- Tilt your pelvis posteriorly and draw your belly button toward your spine to maintain a flat lower back against the floor.
- Keep arms and legs long and the body rigid, holding the hollow alignment throughout the movement.
- Initiate a controlled rocking motion by shifting your ribcage and hips together in a small arc along the floor.
- Breathe evenly and use your abdominal muscles to control each rock, stopping if your lower back starts to arch.
Muscles worked#
- Primary: Abs (Rectus Abdominis)
- Secondary: Hip flexors (Iliopsoas (Hip Flexors)), Obliques (External & Internal Obliques)
Common mistakes#
- Letting the lower back lift away from the floor.
- Using large hip swings or momentum instead of core control.
- Allowing the arms or legs to bend or drop.
- Holding your breath or tensing the neck and shoulders.
