Hollow Body Rock

A dynamic variation of the hollow body hold where you rock forward and backward while maintaining the hollow position to build strength and control.

Instructions

1. Lie on your back on a mat in a hollow body position.
2. Extend your arms overhead with straight legs pointed away.
3. Contract your entire body to maintain the hollow position.
4. Rock forward slightly by shifting your weight toward your shoulders.
5. Return to the starting position and rock backward.
6. Continue rocking in a controlled, rhythmic manner.
7. Maintain the hollow body position throughout all movement.

Tips

• Keep your lower back pressed into the floor throughout the exercise.
• Focus on maintaining constant tension, not just passive rocking.
• Move slowly and deliberately to maximize core activation.
• This improves shoulder stability and core coordination.
• Progress by increasing the range of motion or duration.