hollow hold rock Archives - yourdailysportfix.com yourdailysportfix.com Mon, 18 Sep 2023 14:48:47 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png hollow hold rock Archives - yourdailysportfix.com 32 32 Hollow Hold Variations to Strengthen Your Core https://yourdailysportfix.com/hollow-hold-variations-to-strengthen-your-core/ Thu, 21 Sep 2023 08:35:00 +0000 https://yourdailysportfix.com/?p=23874 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. Hollow Rock Starting in […]

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]]> 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.

Hollow Rock

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.

The post Hollow Hold Variations to Strengthen Your Core appeared first on yourdailysportfix.com.

]]> 2 Variations of the Hollow Hold https://yourdailysportfix.com/2-variations-of-the-hollow-hold/ Sun, 22 Jan 2023 16:28:00 +0000 https://yourdailysportfix.com/?p=21842 If you have been doing planks for a while and not feeling the same results, it is time to move to another core-strength exerciseโ€”the hollow hold, or the reverse plank. Instead of being on your forearms or hands, you lie on your back, lifting your legs, arms shoulders, and head off the floor, contracting the […]

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]]> If you have been doing planks for a while and not feeling the same results, it is time to move to another core-strength exerciseโ€”the hollow hold, or the reverse plank. Instead of being on your forearms or hands, you lie on your back, lifting your legs, arms shoulders, and head off the floor, contracting the core and holding in this position as long as you can. Here are two variations of the hollow hold for you to try.

The Deadbug

The dead bug exercise will help you to keep your back flat on the floor and strengthen the core.

Lie flat on your back with your arms straight up towards the ceiling and your knees bent 90 degrees over your hips and the shins parallel to the floor. Keeping the back flat, engage the core muscles and slowly extend the right arm back and the left leg forward towards the floor. Inhale and bring the arm and leg to start position and do the other side. Do 10-15 reps on each side.

Hollow Rocks

Once you have perfected the hollow hold, you can try the rocking variation. It does require a little more stabilization of the core, but it is worth it. You want to keep the body as stiff as possible when you are rocking from front to back. Lie on your back in a hollow hold position with your arms and legs extended and your head and chest off the floor. Engage the core muscles and start to drive the legs up towards the ceiling. Lower the shoulders and head to the floor, creating a rocking motion forward and backward. Try this for 30 seconds.

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]]> ersion="1.0" encoding="UTF-8"?> hollow hold rock Archives - yourdailysportfix.com yourdailysportfix.com Mon, 18 Sep 2023 14:48:47 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png hollow hold rock Archives - yourdailysportfix.com 32 32 Hollow Hold Variations to Strengthen Your Core https://yourdailysportfix.com/hollow-hold-variations-to-strengthen-your-core/ Thu, 21 Sep 2023 08:35:00 +0000 https://yourdailysportfix.com/?p=23874 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. Hollow Rock Starting in […]

The post Hollow Hold Variations to Strengthen Your Core appeared first on yourdailysportfix.com.

]]> 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.

Hollow Rock

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.

The post Hollow Hold Variations to Strengthen Your Core appeared first on yourdailysportfix.com.

]]> 2 Variations of the Hollow Hold https://yourdailysportfix.com/2-variations-of-the-hollow-hold/ Sun, 22 Jan 2023 16:28:00 +0000 https://yourdailysportfix.com/?p=21842 If you have been doing planks for a while and not feeling the same results, it is time to move to another core-strength exerciseโ€”the hollow hold, or the reverse plank. Instead of being on your forearms or hands, you lie on your back, lifting your legs, arms shoulders, and head off the floor, contracting the […]

The post 2 Variations of the Hollow Hold appeared first on yourdailysportfix.com.

]]> If you have been doing planks for a while and not feeling the same results, it is time to move to another core-strength exerciseโ€”the hollow hold, or the reverse plank. Instead of being on your forearms or hands, you lie on your back, lifting your legs, arms shoulders, and head off the floor, contracting the core and holding in this position as long as you can. Here are two variations of the hollow hold for you to try.

The Deadbug

The dead bug exercise will help you to keep your back flat on the floor and strengthen the core.

Lie flat on your back with your arms straight up towards the ceiling and your knees bent 90 degrees over your hips and the shins parallel to the floor. Keeping the back flat, engage the core muscles and slowly extend the right arm back and the left leg forward towards the floor. Inhale and bring the arm and leg to start position and do the other side. Do 10-15 reps on each side.

Hollow Rocks

Once you have perfected the hollow hold, you can try the rocking variation. It does require a little more stabilization of the core, but it is worth it. You want to keep the body as stiff as possible when you are rocking from front to back. Lie on your back in a hollow hold position with your arms and legs extended and your head and chest off the floor. Engage the core muscles and start to drive the legs up towards the ceiling. Lower the shoulders and head to the floor, creating a rocking motion forward and backward. Try this for 30 seconds.

The post 2 Variations of the Hollow Hold appeared first on yourdailysportfix.com.

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