A dynamic version of the hollow body hold that rocks back and forth while maintaining the hollow shape. It trains the ability to keep core tension under movement.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Lie on your back and lift into a hollow body hold with arms overhead and legs straight.
Lock in the hollow shape with lower back pressed down and legs together.
Rock backward onto your upper back while keeping the shape rigid.
Rock forward onto your hips without breaking the position.
Continue rocking smoothly for the set.
Breathing: Breathe in short controlled breaths while keeping the brace.
Rock the whole body as one piece
Don't bend at the hips
Small smooth arcs
Kicking the legs to generate momentum
Losing the hollow shape
Bending the knees
Only rock as long as you can hold the shape cleanly.