How to Do Hollow Rocks
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Exercise Details
Level
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Intermediate
Primary Skill
Strength
Body Area
Core
Required Equipment
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Yoga Mat
muscles
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Primary
Core
Correct Form
1. Lie on your back with your arms extended overhead and legs straight.
2. Engage your core, pressing your lower back into the mat.
3. Lift your arms, head, shoulders, and legs off the ground to form a "banana" shape.
4. Rock gently back and forth on your lower back without changing the shape of your body.
Common Mistake
Don’t let your arms or legs drop; keep them lifted throughout.
Pro Tips
1. Initiate the rocking motion by slightly lifting your hips and shoulders.
2. For an easier variation, bend your knees instead of keeping your legs straight.
Alternative Exercises
Core
Kettlebell Farmer Carry
Kettlebell Farmer Carry
Beginner
•
Core
•
Kettlebell
1. Stand with your feet hip-width apart.
2. Hold a kettlebell in each hand by your sides with your arms fully extended.
3. Engage your core, stand tall, and pull your shoulders back to maintain good posture.
4. Begin walking forward straight, keeping the kettlebells close to your body.
5. Continue walking, focusing on maintaining proper posture and keeping your core tight.
Heels to Heaven
Heels to Heaven
Beginner
•
Core
•
Yoga Mat
1. Lie on your back with your legs extended straight up towards the ceiling.
2. Engage your core and press your lower back into the mat to stabilize your torso.
3. Lift your hips slightly off the ground by pushing your heels towards the ceiling.
4. Slowly lower your hips back to the mat without letting your legs sway.
Toe Touches
Toe Touches
Beginner
•
Core
•
Yoga Mat
1. Lie on your back with your legs extended straight up towards the ceiling, arms behind your head.
2. Engage your core and lift your shoulders off the ground, reaching your arms towards your toes.
3. Try to touch your toes with your fingers, keeping your legs straight.
4. Lower your shoulders back down to the ground and repeat.
Scissors
Scissors
Beginner
•
Core
•
Yoga Mat
1. Lie on your back with your legs extended straight and your arms by your sides.
2. Engage your core and press your lower back into the mat.
3. Lift both legs off the ground a few inches, keeping them straight.
4. Alternate lifting one leg higher while lowering the other, mimicking a scissor motion.
5. Continue alternating legs in a controlled, steady motion.
Machine Abs Crunches
Machine Abs Crunches
Beginner
•
Core
•
Abs Crunch Machine
1. Sit on the machine so that the pads rest comfortably against your chest.
2. Press the pad forward and curl your torso down, bringing your chest toward your knees.
3. Slowly return to the starting position, extending your torso back.
Kettlebell Overhead Farmer Carry
Kettlebell Overhead Farmer Carry
Beginner
•
Core
•
Kettlebell
1. Stand with your feet hip-width apart.
2. Press the kettlebells overhead until your arms are fully extended.
3. Engage your core to stabilize your torso, keeping your back straight and shoulders engaged.
4. Walk forward in a straight line, maintaining the kettlebells in the overhead position.
5. Continue walking, focusing on maintaining proper posture and keeping your core tight.
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