Hollow Rocks

Description:

Hollow Rocks are effective exercises that help develop one of the most crucial positions in gymnastics.  However, the core strength required for this exercise can be applied to many other bodyweight-related exercises – specifically ones that require your body to function as a single unit.  While performing this exercise, ensure that the hollow position occurs throughout the entire body and avoid bending at the hips.  Scale by performing a standard hollow hold.

Process:

• lie on back with arms extended overhead
• legs should be together and core engaged
• lift hands and feet few inches off the floor to get into a hollow position
• head position should be in line with the arms
• slightly rock back and forth while maintaining good rhythm and body position