Hollow Rocks

Intermediate Level of Difficulty

The hollow rock is an intermediate core conditioning exercise that targets the abs and obliques.


Picture of Abdominals


The abdominal muscles (abs) provide movement and support to your core area. The deeper and closer to the spine the particular abdominal muscle is, the more effect over body posture it will have, and this often contributes significantly to a healthy back.

Picture of Obliques


Many people put a lot of focus on working their abs but forget their surrounding neighbors; the oblique muscles. Obliques serve as stabilizers, and are used in almost every physical activity. Exercising your obliques should be a very important part of your workout program.

Exercise Instructions

hollow rocks - step 1

Step 1

Start on your back in a pike position with your core fully engaged and your arms and legs off the floor.

hollow rocks - step 2

Step 2

Rock back until your tailbone pulls off of the floor and then rock back the other way until right before your feet touch the ground.

hollow rocks - step 3

Step 3

Make sure not to lose any tension and to keep your core tight the entire time set.