Ab & Obliques, Exercise Guide

How to Do Hollow Body Rock Exercise Properly

How to do Hollow Body Rock

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This is an isometric exercise that build on strength and body endurance.

Major Muscles Worked

  • Rectus Abdominis
  • Oblique Muscles

Other Muscles Worked

  • Shoulders
  • Quadriceps

Hollow Body Rock Guide

  • Lie on the ground or on a comfortable exercise mat with hands extended overhead and biceps close to the ears. Your legs should be straight with feet pointed forward.
  • Raise your upper back off the floor and keep the feet about 30 degrees off the floor.
  • Squeeze your midsection which is the abdominal area and rock for 10 to 15 seconds.
  • Do 10 to 20 reps with breaks. You can do more reps as per your workout plan or at your own discretion.

Trainer’s Tips

  • Ensure to tighten your core muscles for muscle engagement and pull in your navel towards the spine to avoid any injury or strain.
  • Keep your head in one position all the time.
  • If you have had any back injury, refrain from doing this exercise until approved by your physician.
  • Make sure your lower back is resting on the floor – don’t arch your back.

If you want to strengthen your core and build your abdominal muscles, this exercise will show you how to perform hollow body rock properly #hollow #body #rock #focusfitness

Benefits of the Hollow Body Rock Exercise

It helps strengthen your core and build abdominal muscles.

It is a good exercise that can be used as a warm-up for gymnastic exercises.

It can be carried out anywhere and without the use of any gym equipment.

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