Hollow Rock

Lie on your back with your entire body rigid and tight: shoulders pulled back and down, chest raised, core braced, glutes squeezed, legs together and straight, toes pointed. You look like a hollow plank. Rock gently forward and backward along the length of your body, from your shoulders to your shins. The movement is tiny; it's all about holding full-body tension, not traveling far. Rock slowly and steadily, breathe, and maintain the hollow shape throughout every rock. This is a foundational hold for gymnastics strength and control.