Hollow rock
Corehardrepsno equipment
The hollow body hold made dynamic: keeping the same rigid banana shape (lower back pressed down, arms straight overhead, legs straight and lifted), the whole body rocks back and forth like a rocking chair, from the shoulder blades to the buttocks. It is the hard step after the hollow hold.
How to do it
- Lie on the back and set the hollow body hold: lower back pressed into the floor, arms straight overhead by the ears, shoulder blades and straight legs lifted.
- Keep the shape rigid and start a small rocking motion: rock toward the head until the legs rise higher, then toward the feet until the shoulders rise.
- Do not bend at the hips or let the arms and legs lead: the whole body moves as one piece.
- Keep rocking for the set; if the shape breaks, go back to the hold.
Muscles worked
Main: abs
Supporting: obliques, quads, shoulders