This At-Home Hollow-Rock Game Blasts Your Abs With No Equipment

22:06 - 09 August 2024

This At-Home Hollow Rock Game Will Blast Your Abs

Youve never needed any elaborate equipment or gear to build rock-solid core strength. Sit-ups, leg lifts, and hollow body holds and rocks have always done the trick. But that doesnt mean you cant level up your core moves, and this at-home, no-equipment game will do exactly that.

The only thing you need for it is something you can find in your kitchen (or somewhere in your house), a pair of water bottles. And yes, says Men's Health fitness director Ebenezer Samuel, C.S.C , those water bottles will provide a hefty challenge. Welcome to the Clock Hollow Rock Finisher, and dont underestimate it, says Samuel, because even with just a push you. Even if youre using no load, says Samuel, theres challenge here. You can easily do this without water bottles and get rocked.

What makes it work? Shifting anti-rotational demands during every phase. You start while having to battle some anti-extension, which is inherent to the hollow hold, says Samuel, but you also have to deal with an anti-rotational lever, your arm held out to one side. As we progress, we reduce the anti-rotation, but increase the overall load your abs feel from an anti-extension standpoint.

Its a vicious series thatll push you to develop real-world core strength. Best part: You can do it anywhere. And while Samuel recommends water bottles, you can use other things too, he says. Bags of peas, whatever you find around the house really, he says. Just dont go too heavy, or youll have no shot.

Start in a hollow hold, low back pressed into the ground, legs extended as far as they can straight out, one arm, holding a water bottle at 12 oclock, extended overhead, the other, also holding a bottle, extended out to the side at 3 oclock (or 9 oclock).
Hold for 5 seconds. Then do 5 hollow rocks.
Shift your 3 oclock arm back to 2 oclock. Maintain that hollow hold for 5 seconds. Do 5 rocks.
Shift to 1 oclock. Do a 5-second hollow hold, then 5 hollow rocks.
Shift back to both arms extended overhead. Hold 5 seconds, then do 5 rocks.
Its OK if you cant make it all the way around to 12 oclock, says Samuel. You may need to take a breather partway through, he says. Your goal is to go unbroken, but dont do that if you have to sacrifice form.
That's 1 set; do 3 per side, with minimal rest between sets.

Use the hollow rock game as often as you want to build your abs, says Samuel, even multiple times a day. Youre challenging your abs in a very safe, but tough way, he says. Its also a great way to finish out any total-body or upper-body workout. And its fun too!

For more tips and routines from Samuel, check out our full slate of Eb and Swole workouts. If you want to try an even more dedicated routine, consider Eb's New Rules of Muscle program .