One of the best features of CrossTraining is that it allows you to work the entire body. The abdomen is one of the most important parts as it is used for many different exercises. Today we are going to learn how to do a Hollow Rock or Hollow Rocking correctly that will allow us to strengthen the abdomen.
How to make a Hollow Rock?
This gymnastic movement It focuses especially on the core area . Below , we tell you the necessary steps to do it:
- The first thing we have to do is lie on our back with our arms and legs stretched out.
- We place ourselves in a Hollow Hold position, that is, with our knees raised off the ground and our arms stretched out. It is important that you lean on your lower back and feel the strength in your abdomen.
- We stretch our arms close to our ears and the same with our legs. We begin to swing without touching the ground with our legs or hands.
- We repeat the exercise without forcing.
The body moves as a whole, swaying while the abdomen is contracted and the lower back remains supported on the floor. Here you can see a video that explains how to do it:
What are the benefits of doing Hollow Rock?
- You will improve your balance.
- You will work the abdomen completely.
- You will reduce lumbar tension
- It will allow you to do other more difficult movements.
What muscles do you work with Hollow Rock?
- Femoral rectus
- Oblique abdominals
- hip flexors
- Rectus Major of the Abdomen
To do the Hollow Rock or Hollow swing you will only need to have a mat . It is an exercise that requires a lot of practice since it is not designed for beginners. The first thing you should do is learn to do the Hollow Hollow and then do the Hollow Rock . You can see how to do the Hollow Hold in this video:
If you want to continue improving in your CrossTraining training visit our blog in which you will find the best tips for your exercises. Besides, Don't forget to visit our store, where you can get the best accessories on the market through this link.
