Hollow Rock

AbsBodyweight

A core-strengthening exercise that targets the deep abdominal muscles. It teaches you to keep your lower back glued to the floor with extended limbs, building rock-solid stability.

How to do it

1Lie on your back and press your lower back flat into the floor, tucking your pelvis slightly.

2Extend your arms overhead and lift your straight legs slightly off the floor.

3Brace your abs and lift your shoulder blades off the ground, forming a tight "banana" shape with your body.

4Keeping your entire body locked in this rigid position, gently rock forward and backward.

5Ensure your lower back never arches and stays in constant contact with the floor.

Common mistakes

Arching your lower back, which shifts the load from your abs to your spine.

Flailing your arms or legs independently, which breaks the rigid body line.

Tucking your chin too hard into your chest, straining your neck muscles.

Breathing

Take shallow, controlled breaths while keeping your abs fully braced.

Make it harder or easier

To scale down, bend your knees or bring your arms to your sides; to scale up, lower your limbs closer to the floor to increase the lever.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.