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Exercises · AbsUpdated

Hollow Rock

This exercise develops static core control and the ability to resist lower back extension.

All ab exercises
Muscle group
Equipment
Exercise type
Compound
Technique
Moderate technique

Muscles worked

§ 01 · Muscles
Primary muscle
Abs

How to perform

§ 02 · Steps
  1. 01

    Lie on your back with your arms extended overhead and your legs straight. Use only your body weight.

  2. 02

    Brace your core and round your upper back: lift your shoulder blades and heels off the floor while keeping your lower back pressed into the floor in a hollow position.

  3. 03

    Rock forward and backward in a controlled manner using a small range of motion, keeping your body in one continuous hollow position so your lower back does not lift off the floor.

How to get started at the gym

§ 03 · SisuLift

Hollow Rock is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
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Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT

SisuLift app workout view

Tips

§ 04 · Tips

Keep your chin slightly tucked and your ribs down to maintain core tension. If your lower back lifts off the floor, shorten the lever by bending your knees or bringing your arms to your sides.

This exercise develops static core control and the ability to resist lower back extension.

More exercises: Abs

§ 05 · Same muscles

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