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Hollow Rock: how to do it

Lying on the back, hold a hollow banana shape, arms by the ears, legs straight, shoulders and feet off the floor, and rock back and forth without losing it.

NO EQUIPMENT

Step by step

  1. Lower back pressed down, arms by the ears, rock onto the shoulder blades.

    01 Lower back pressed down, arms by the ears, rock onto the shoulder blades.

    Avoid: bending at the hips or knees: the shape breaks, the abs switch off.

  2. Rock forward, same banana shape; raise the legs if the back lifts.

    02 Rock forward, same banana shape; raise the legs if the back lifts.

    Avoid: the lower back lifting off the floor: it arches and takes the strain.

In short

  1. Lower back pressed into the floor, arms by the ears
  2. Shoulders and legs off the floor; raise the legs higher if the back lifts
  3. Rock from the shoulders to the hips, the shape never changes
EASIER
Plank HoldSit-Up
HARDER
V-UpToes-to-Bar

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