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Hollow Holds and Hollow Rocks exercise for a toned abdomen are more effective than sit-ups! How to do the abdominal exercises correctly!

We all want to have a toned tummy and a visible six pack is the epitome of fitness and health. But let’s face it – after a long and tiring day at the office, we just don’t feel like going to the gym. And that’s not a bad thing at all, as long as you stay active somehow anyway. After all, a quick workout or just an exercise for in between is much better than not moving at all. Luckily, there are now plenty of at-home workouts that are just as effective. You do hundreds of crunches and sit-ups every day and still nothing happens? Then we have the perfect solution for you! Hollow Holds and Hollow Rocks exercise are ideal for toning your abdominal muscles and are a great alternative to sit-ups! We’ll tell you how to perform the abdominal exercises correctly as well as the mistakes you should avoid right now in our article!

Positive effects of Hollow Rocks exercise

six pack workout for women hollow rocks execution

The Hollow Rocks exercise looks super simple at first glance, or at least until you try the exercise and realize that you have the core strength of a jellyfish. In order for it to be effective, a certain amount of body control is required to perform it. The abdominal exercise is performed lying down, which strengthens the core muscles as well as the back in addition to the abdominal muscles . Since Hollow Rocks focuses primarily on body tension, the exercise forms the basis for all movements and also has a supportive effect on other abdominal exercises.

Hollow Rocks Exercise Execution

how to do Hollow Rocks exercise abdominal workout beginners

The Hollow Rocks exercise is anything but simple and to avoid possible injuries and pain, the right technique is essential. You don’t need any special equipment to perform it – just a fitness or yoga mat. So add some variety to your workout routine and learn how to do Hollow Rocks properly here.

  • Lie on your back on the yoga mat.
  • Tense your torso and pull your belly button towards you to activate your abdominal muscles.
  • Then extend arms and legs, making sure your back stays firmly on the floor and does not form a hollow back.
  • Lift shoulders, arms and legs a few inches off the floor and rock back and forth slowly and in a controlled manner.
  • Repeat the movement for at least 20-30 seconds and return to the starting position.
  • Do a total of 4-5 sets.

With weights

abdominal workout at home hollow rocks exercise variations

Once you have mastered the correct execution of the Hollow Rocks exercise, you can increase the difficulty by adding weights. Seems logical, right? The added weight means our core has to work even harder to stay stable.

Hollow Holds for Beginners

lower abdominal muscles tightening Hollow Hold exercise execution


Are you new to the fitness world and find the Hollow Rocks exercise too strenuous? Then you should start with Hollow Holds first and slowly work your way up. As with the Plank exercise, this is a static abdominal exercise – so you need to maintain abdominal tension for a period of time without moving your torso. Here’s how to do Hollow Holds correctly:

  • Lie on your back and extend your legs and arms away from your body. Make sure your back stays on the floor.
  • Tighten the abdominal muscles and then lift the shoulders, arms and legs 10-20 inches off the floor.
  • Hold the position for as long as possible and return to the starting position.
  • If this is also too difficult for you, then you can perform the exercise with your legs bent.
  • As soon as you notice that you can’t hold the tension anymore, then immediately interrupt the Hollow Holds.

These are the mistakes you should avoid

abdominal toning exercises hollow hold exercise execution

Whether it’s squats, planks, or the Hollow Rocks exercise, to get the most out of our workout, we need to focus on proper execution. There are actually many mistakes that can ruin our workout and lead to permanent injuries in the long run. To avoid this, we have compiled some of the most common Hollow Rocks mistakes for you.

  • The back gets into a hollow back – this is actually one of the most common and at the same time most dangerous mistakes during Hollow Rocks. In order to avoid back pain, you should make sure that your back always stays on the ground during the execution. So, to achieve this, you need to keep your core engaged all the time. If you lose connection with the floor, then change your arm and leg position. Keep your arms at the side of your body and angle your legs – this will significantly reduce tension.
  • Tuck in the chin – While performing the Hollow Rocks exercise, you should always pull the chin towards the throat pit. Otherwise, you will bring the neck out of neutral alignment, which in turn increases the risk of neck injury.

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