Gymnastics
Hollow & Arch Body Rocks
Build the core tension and body shapes every skill is built on
8 min
3 x 20 hollow rocks + 3 x 20 arch rocks
Beginner
Why this drill
Builds toward build the core tension and body shapes every skill is built on.
Instructions
- 1Lie on your back and press your lower back into the floor, arms long by your ears.
- 2Lift shoulders and legs to a shallow hollow line and rock without losing the shape.
- 3Flip to your stomach, lift chest and thighs into an arch, and rock with control.
- 4Stop the set the moment the shape breaks — quality over count.
What to focus on
Lower back staying glued down in hollow; no piking at the hips.
Recommended reps
3 x 20 hollow rocks + 3 x 20 arch rocks
Common mistake
Lifting the legs too high and arching the lower back off the floor.