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Hollow Rock 101 Video Tutorial

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Hollow Rock
Hollow Rock

Exercise Synopsis

Target Muscle Group

Abs

Secondary Targets

Execution

Isolation

Force Type

Core

Required Equipment

Exercise Ball

Fitness Level

Intermediate

Variations

None

Alternatives

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The hollow rock is an abdominal exercise that works the rectus abdominis, obliques, and transverse abdominis muscles. It is a challenging exercise that can help you build strength and definition in your core, To do a hollow rock, start by lying on your back with your knees bent and your feet flat on the floor. Your arms should be extended overhead, palms facing each other, Inhale and then exhale as you contract your abdominal muscles and lift your head, shoulders, and legs off the floor. Keep your lower back pressed into the floor and your core engaged throughout the movement. Hold the position for a few seconds, then slowly lower back down to the starting position, Repeat this exercise for 10-12 repetitions. You can make the exercise more challenging by adding weights to your ankles or by holding the position for longer, The hollow rock is a great exercise to add to your core workout routine. It is a challenging exercise that can help you build strength and definition in your abdominal muscles.

How to Perform

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Tips

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How Not to Perform