Hollow Rock Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Obliques, Iliopsoas, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Hollow Body Rock
How to: Hollow Rock
- Lie on your back with arms extended overhead and legs straight.
- Lift your shoulders and feet off the ground, forming a hollow shape with your body.
- Rock gently back and forth while maintaining the hollow position.
- Continue for the desired duration, focusing on core engagement.
Common Mistakes
- Arching the back instead of keeping it flat.
- Rushing the movement instead of controlling it.
- Letting feet touch the ground during the exercise.
Modifications
- Perform the movement with bent knees to reduce difficulty.
- Reduce range of motion if you experience discomfort.
Tips
- Keep your lower back pressed into the ground to avoid strain.
- Engage your core throughout the movement.
- Perform the motion slowly for maximum control.
Hollow Rock Alternatives
Tags
core
strength
waist
abs
stability
body weight