Even more effective than sit-ups
The new fitness trend Hollow Rocks
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The stomach is very important for our health, and the same goes for the muscles. Don’t feel like doing sit-ups to strengthen your core? Give Hollow Rocks a try!
Our bodies are made to move. Therefore, we also need physical activity to stay healthy and fit. The middle of our body is central here (in both senses of the word), because if you neglect the abdominal muscles, you not only risk back pain and the like, but also have a higher risk of heart problems. In the abdominal cavity, a particularly large amount of so-called visceral fat, which can promote cardiovascular diseases, tends to accumulate.
There are many ways to do something for your center. The most common are probably sit-ups and mountain climbers. Are you already bored while reading? Then we have good news for you! Because hardly any abdominal exercise is as effective and holistic as Hollow Rocks. With this fitness trend you bring variety to your workout and do something for your gut feeling.
That brings the fitness trend Hollow Rocks
The focus is on maximum body tension. With Hollow Rocks you mainly train the stabilizing muscles – in the entire core area. In this way you not only strengthen your stomach, but also create a good basis for having enough power for other exercises.
Hollow Rock may look easy, but it’s far from child’s play. In order for you to be able to perform the exercise safely and effectively, you absolutely need good body control. But don’t worry: practice makes perfect here too. If you regularly incorporate Hollow Rocks into your training plan, you will surely become a pro in no time! And at the beginning you can practice an easier variation with your arms and/or only one leg straight until you feel more confident and have enough strength.
Step by step: This is how the Hollow Rock works
- Lie on your back, ideally on a yoga or fitness mat.
- Then extend your arms behind your head for the hollow rock.
- Activate your abdominal muscles and use their strength to lift your torso with your arms and your straight legs a few centimeters off the ground. Be sure to keep your lower back pressed into the ground so that your back doesn’t arch.
- Now keep your torso, arms and legs a few centimeters above the floor and start rocking back and forth slowly and in a controlled manner.
- Repeat this rocking movement a few times, but only as often as you can hold yourself up with the strength of your core.
Here’s how to do the Hollow Rock correctly:
Sources used: youtube.com, wellandgood.com, fitforfun.de