Hollow Rock

Description

How to Do Hollow Rock

1. 1
   Setup

   Lie flat on your back with your arms extended overhead, biceps by your ears, and legs straight with feet together.

2. 2
   Setup

   Engage your core by pressing your lower back firmly into the floor, then lift your shoulders and legs slightly off the ground, maintaining a tight, hollow body position.

3. 3

   Maintaining the hollow body shape, initiate a gentle rocking motion, allowing your body to rock back and forth from your shoulders to your hips.

4. 4

   Keep your arms and legs extended and rigid, ensuring only the curved part of your lower back or glutes briefly touches the floor as you rock.

Tips

• Focus on pressing your lower back into the floor throughout the entire movement to prevent arching and protect your spine.
• Start with smaller, controlled rocks and gradually increase the range of motion as your core strength and stability improve.
• Keep your gaze fixed on your knees or toes to help maintain proper neck alignment and avoid unnecessary strain.
• If maintaining straight legs is too challenging, bend your knees slightly or bring them closer to your chest to reduce the lever arm and make the exercise more manageable.

Common Mistakes

• ×Arching the lower back off the floor can strain the spine; fix this by actively pressing your navel towards your spine and engaging your glutes to maintain a neutral pelvic tilt.
• ×Losing the hollow body shape by letting the head or legs drop too low reduces core engagement; fix this by reducing the range of the rock and ensuring continuous tension throughout your entire core.
• ×Using momentum from the arms or legs to rock indicates a lack of core control; fix this by initiating the rock purely from your core, keeping your limbs rigid and extended.