Core · On the floor

Hollow rocks

The hollow body hold, put into motion. On your back, you get into the hollow shape, lower back pressed into the floor, then you rock: your shoulders rise, then your legs, and your body rolls from one end to the other like a boat hull.

The rocking adds a dynamic load. With every back-and-forth, your weight moves from your upper back to your lower back, and your abs have to hold the shape while it shifts. In a handstand, your body is constantly moving to correct your balance, and it's this kind of core strength, the kind that holds while you move, that keeps the line.

Family

Core

Equipment

None

Type

Reps

Train this exercise in the app

How to do it

1. On your back, first get into a tight hollow body hold.
2. Rock by bringing your shoulders up, then your legs.
3. Keep the same shape on every rock: only the point of contact with the floor moves.
4. Stop the moment the shape breaks.

Two mistakes to avoid

Piking at the hips. To keep the rocking going, your legs come closer to your chest and your body folds. The rocking carries on, but your abs aren't holding anything anymore. Keep the angle at your hips fixed, even if it means a smaller rock.

Using your head and arms to keep it going. A jerk of the head or a swing of the arms restarts the rocking without your abs doing the work. Your arms stay in line with your body, and your core is what makes your body roll.

Related exercises

Hollow body holdThe handstand shape, practiced lying on your back with the lower back pressed down.CoreHoldPlankStraight arms, one straight line from heels to head: a horizontal handstand, and the first test before you go upside down.CoreHoldSingle & double leg raisesSitting with your legs straight, you lift them off the floor: compression, the thing that prepares the press.CoreReps

All exercises: the catalog