Hollow rock
- Muscle group
- Abdomen
- Primary muscles
- Abs
- Secondary muscles
- Obliques
- Lie on your back. Lift your legs and shoulder blades off the floor, keeping your lower back pressed firmly into the ground.
- Keeping your core tight and your body in this curved position, gently rock back and forth from your shoulders to your hips.
- Maintain this tight, curved position throughout the movement.
Tips
- Press your lower back firmly into the floor before you begin rocking, and keep it there throughout the movement rather than letting it arch away from the ground.
- Keep your arms and legs extended and close to the body's centerline so the hollow curve stays consistent from one end of the rock to the other.
- Let the rocking motion come from the curved shape of your body rather than pushing with your feet or pulling with your arms.
Common mistakes
- Allowing the lower back to lift off the floor during the rock, breaking the hollow position and losing the curved shape the exercise depends on.
- Bending the knees or dropping the legs toward the floor to make the position easier, which shortens the lever and reduces the demand on the hollow shape.
- Using momentum by jerking the arms or legs to initiate each rock instead of maintaining a steady, controlled rhythm.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
