How to Do a Hollow Rock Exercise | Abs Workout
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- Опубликовано: 24 сен 2024
- Ab Workout for Women! Sexy Six-Pack Playlist • What Is Your Core? | A...
How to Do a Hollow Rock Exercise | Abs Workout
So I'm going to demonstrate how to do one of my favorite exercises called the hollow rock. It's great for your core, it is an advanced move, so if you're kind of just starting out working out or you have you know a weaker core I would wait on this until you master things like the plank and the side plank and core stabilization exercises and then you could come on and try the hollow rock. So you're going to lie on your back. So you're going to brink your arms up by your ears and you're going to extend your legs out long. I'm going to show the basic hollow rock first, so you're going to really point your toes and your arms out. I'm very active in this pose already keeping my abdominal engaged, my ribcage down. I'm going to rock up to a seated position, lower my legs as I come back down.
Up, lower the legs, come back down. So that is the hollow rock. I'm going to show you a regression from that, if that's too difficult, if you're feeling that in the lower back, you can also do it while bending your knees. Arms are going to come up, bend the knees, come up, slowly roll down.
Come up, slowly roll down. So I want you to think about rolling down vertebrae by vertebrae very slowly, it's not a sit up. There's not a lot of lumbar flexion[sp] and extension. We do not want that. What I want you to think about is moving as one, you're whole body is moving as one instead of the lumbar flexing and extending and that's how you do a hollow rock.
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Wow. I came here because I am a personal trainer an I occasionally link videos for remote clients if they don't know certain exercises. Most of them aren't great, but the hollow position isn't even being observed here. It's like some sort of plyometric yoga boat, if that movement also gave you disk issues.
Seriously lol
I would like to see that you don't rest so much at the bottom. As in a rocking chair, there is a curve on the bottom of the chair on the contact point of the ground. This is an excellent exercise for the lower rectus "pouch" area. The sit up doesn't have that same effect do to all the rest on the lowering portion. Our baseline test is 1 minute of unbroken hollow rocks.
What a champ.
hmm I don't think this is the right hollow rock exercise
wow
the 1 millimeter leg raise. flatten back to floor. hold legs straight an inch off the ground long as possible. try with ankle weight or steel toed boots
Good exercise
No way to do if you have back pain ( disc )
Thankyou great job ,screw the dissers they probably never have done one in there life.
Honey how much curry chicken do I need to consume to do this exercise?
This is not the hollow rock exercise.
Not quite the hollow rock
It’s not a hollow rock sorry
Second
3rd
This is why I can't follow female workout videos. I instantly lose focus on why I'm here. What was I doing again? Oh her legs are up what's this video about again? I can't pay attention to her words for the life of me it starts sounding like Charlie Brown.
LEXICON DEVIL simp