Hollow Rock
Rocking back and forth in a hollow body position — builds core control and full-body tension.
Equipmentbodyweight
Musclesabsdeep core
Setup
Lie on your back, arms extended overhead and legs extended, then lift shoulders and legs slightly off the floor into a "hollow" shape — lower back pressed down.
How to do it
- Hold the hollow position with arms and legs raised.
- Rock gently forward and back, keeping the shape locked in.
- Keep the lower back pressed into the floor the entire time.
- Breathe steadily rather than holding your breath.
Common mistakes
- Letting the lower back arch, which turns off the abs.
- Rocking so hard the shape collapses.
- Holding the breath through the set.
Scale it
Easier: Bend the knees, or hold the hollow position still instead of rocking.
Harder: Extend the hold time, or add small rocks for longer sets.