Hollow Body Rock

Body region

• Core

Muscles

Main

• Rectus Abdominis
• Transversus Abdominis

Helps

• External Oblique
• Internal Oblique
• Iliopsoas

Holds

• Serratus Anterior
• Rectus Femoris

Technique

1. Lie on your back and get into the hollow position: lower back pressed to the floor, arms overhead by your ears, legs straight and just off the floor.
2. Lift your shoulders slightly and hold the whole body in a long, gently curved hollow shape.
3. Rock back and forth on your back like a rocking chair, keeping the shape.
4. Rock for the planned reps without letting the body bend.

Cues

• Press the lower back into the floor all the time.
• Use a small rock first and keep the shape rigid.

Common mistakes

• Letting the lower back arch off the floor.
• Bending the knees or arms to rock.
• Rocking so hard that the shape collapses.

Alternatives

• Hollow Body Hold
• Dead Bug