Hollow Rock

Step 1

Start by lying on your back with your arms extended overhead and legs extended and pressed together, this is your starting position. • Keep your spine flat to the floor as you contract your abdominals to bring your legs and shoulders off the floor. • In this position, begin to rock by slightly lifting your legs. As they lower back down, use the momentum to allow your torso to lift slightly. • Continue this rocking motion for the specified number of repetitions or time. • To maintain a smooth rocking motion, try to minimise the movement at the hips and shoulders. • You will feel the tension in your core.