Tipping Hollow Rock
- Lie down on a padded surface with your arms stretched out over your head and your legs straight in front of you. Point your toes down and forward.
- Start by tightening your core. At the same time, lift your hands and feet off the ground while keeping your arms and legs straight.
- Look straight ahead as you raise your chest and legs off the surface, focusing on your core muscles.
- Make movements to the right and to the left
- When you're ready, slowly drop back to the starting position.
The Hollow position and Hollow Rock are staples for all gymnastics work and gymnasts spend literally hours drilling variations on this movement.