Hollow Rock

How to do it

Begin in a hollow body hold position: lying on your back with your arms extended overhead, legs straight and both lifted off the floor. Press your lower back into the ground. Maintain this dish shape as you gently rock forward and backward by shifting the position of your arms and legs together. Keep the motion controlled and your core engaged throughout the rocking movement.

1. 1Hold a hollow body position and gently rock back and forth; you should feel constant tension in your abs and hip flexors
2. 2Keep your arms extended overhead and legs together so your body moves as one solid unit
3. 3Press your lower back into the floor and maintain a smooth, rhythmic rock

Common mistakes

• ×Don't break at the hips or shoulders; maintain the hollow shape
• ×Avoid letting your lower back arch or your heels drop toward the floor
• ×Don't use large, jerky swings, keep the movement small and controlled

Muscles worked

The hollow rock mainly works the upper abs and lower abs, with the obliques, glutes, and hip flexors assisting.

• Upper AbsPrimary
• Lower AbsPrimary
• ObliquesSupport
• GlutesSupport
• Hip FlexorsSupport
• QuadsMinor