If you’re looking to strengthen your core and develop some serious abs, then the hollow hold is an excellent place to start. While it may seem simple, there are several variations of the hollow hold, each with its own unique benefits. Check out these hollow hold variations to strengthen your core.
Starting in a regular hollow hold position, lift your legs up gradually and then begin to rock your body back and forth. Make sure to maintain tension in your abs and glutes while keeping your lower back on the ground.
Tipping Hollow Rock
In a regular hollow hold position, shift your weight to the right side of your body and hold for two seconds. Then, shift the weight to the left side of your body.
Anti-Rotation Hollow Rock
Take up the hollow hold position and keep your left arm above your head. With your right arm, form an “L” shape on the side of your body and begin rocking your body. Then, switch sides.