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- Primary
- Abs
- Secondary
- Hip flexors, Obliques
Level 3Counted in reps
Hollow rock
Rock back and forth while locked in a hollow position, training the abs to stay rigid in motion.
How to do it
- 01Get into a hollow hold: lower back down, arms and legs straight and off the floor.
- 02Lock that shape by bracing your abs and keeping your ribs down.
- 03Rock toward your shoulders and then toward your hips like a rocking boat; each rock is one rep.
- 04Keep a steady rhythm without bending at the hips or relaxing between reps.
Common mistakes
- Bending at the hips or kicking for momentum — stay rigid and rock as one piece.
- Losing the hollow and arching — shrink the rock or go back to hollow holds.
- Hands or feet touching the floor — keep them lifted throughout.