This gymnastic form exercise is used to strengthen the hollow position desired for many gymnastic techniques. It's also a great all around core-stability movement.

1.) Lie on your back with your arms stretched overhead and your legs straight. Then lift your feet and hands approximately a foot off the ground and press your lower back into the ground. A spotter can assist here by attempting to place a hand underneath the lower back of the trainee; if the hand can get under, the lower back is not pressed firmly enough into the ground.

2.) Rock back and forth on the buttocks and lower back, holding a rigid body position.

3.)After five repetitions, hold the starting position for five seconds.

4.)Repeat.

--Hollow-Rock Video --  (requires DivX )

5.)Once you can perform 8 clean cycles, move to the next appropriate progression. 

Progressions:

1.)Perform the hollow rocks as described above. After five reps, however, instead of holding, perform five V-snaps by raising your upper body and hands simultaneously so that your feet and hands meet approximately above your navel. A common error is to lift the feet only—be sure to lift your upper body and legs at the same time. Once you can perform the progression eight times (that’s 40 boat rocks interspersed with 40 V-snaps), you are ready to move on to the advanced move.

2.)Rock/V-snap/hold: This time, do five hollow rocks; hold for five seconds; perform five V snaps; repeat. If you can repeat this sequence 8 times you'll never have trouble with another core exercise again! 

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