Hollow Rock 101 Video Tutorial
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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
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Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.