Hollow Body Rock

How to do it

1. Begin in a hollow body position on your back, arms extended overhead and legs straight, both lifted slightly off the floor.
2. Brace the core to lock the shallow curve of the body in place before initiating any movement.
3. Rock forward and backward along the spine using small, controlled momentum generated from the core.
4. Keep the arms and legs from bending or dropping toward the floor throughout each rock.
5. Breathe steadily through the nose or mouth as the rocking continues in rhythm.
6. Keep the rocking range small and controlled, and avoid letting the lower back slap against the floor, a common fault that breaks tension in the core.

Muscles worked

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