Hollow Rock

1. Start by lying flat on your back on the floor with your arms extended over your head and your legs straight.

2. Position your toes and legs: Point your toes and squeeze your legs together.

3. Engage your core: Engage your core muscles and lift your shoulders and legs off the ground. Your lower back should remain pressed into the floor to avoid arching.

4. Find the balance: Find the balance point where your body can rock back and forth.

5. Initiate rocking: Begin rocking by using your core muscles to generate a small amount of momentum, ensuring your body moves as a single unit.

6. Maintain form: Keep your arms and legs fully extended, and maintain the 'hollow' body position throughout the movement.

7. Duration: Perform the rocking motion for the desired amount of time or repetitions, maintaining strong core engagement and control.

It's important to execute the Hollow Rock with focus on maintaining a tight core to ensure proper form and to prevent lower back pain. If it's too difficult, modifications can be made by bending the knees or reducing the range of the rock.

---