Hollow Body Rocks
Hollow body rocks are an effective core exercise in which the body performs rocking movements while maintaining a stable, curved position. This exercise primarily strengthens the abdominal muscles and is especially suited for sports like calisthenics or gymnastics, as it requires strong body tension and control. A good preparatory exercise is the hollow body hold, which is also often considered a foundation for handstand training.
Hollow Body Rocks - the correct execution
- Start lying on your back in the hollow body position
- The arms are extended in line with the upper body
- Make sure the core is firm and press the lower back down into the floor (PPT)
- Keep the legs in the air
- Rock your body and alternate the ground contact between glute to shoulder blades
The exercise Hollow Body Rocks is intended to be used as a hypertrophy exercise.
Which muscles are trained by Hollow Body Rocks?
Primary trained muscles for Hollow Body Rocks
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
Secondary trained muscles for Hollow Body Rocks
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
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Similar exercises to Hollow Body Rocks
Hollow Body Hold
In the hollow body hold, you lie on your back and tense the entire body while pressing the lower back firmly into the floor. This static exercise primarily targets the abdominal muscles and is especially popular in gymnastics and calisthenics to improve core strength.
A similar exercise is the forearm plank, where the abdominal and core muscles are also strengthened through static holding work.
Plank Leg Lifts
Plank leg lifts combine the core stability of the classic plank with a dynamic leg lift, which engages not only the abs and back muscles but also the glutes and leg muscles more intensively. By alternating leg lifts, balance is challenged, and the core is activated more deeply. Compared to the forearm plank, this variation involves the lower body more, making the exercise more challenging and versatile.
Mountain Climbers
The mountain climber, also known as the running plank, is a versatile exercise that works the entire body, focusing on the arms, shoulders, quadriceps, and core. This exercise, which is especially suitable for beginners, is performed from the high plank or static push-up position by alternately bringing one knee to the chest and back, mimicking a running motion against the ground. Despite its apparent simplicity, the mountain climber engages the whole body and increases heart rate, making it an excellent addition to a morning workout, whether at home, in the gym, or even at the office.
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