Weighted Bottle Hollow Rock

1. Starting Position:
- Begin by lying flat on your back on a comfortable surface, like a mat or carpet.
- Hold the water bottle with both hands above your chest, arms extended straight.

2. Body Positioning:
- Lift your legs off the ground so that your feet are about 6 inches above the floor.
- Engage your core to flatten your lower back against the ground.
- Your arms should be extended overhead while gripping the water bottle.

3. Rocking Movement:
- Slowly rock backward by leaning your torso toward the ground while keeping your feet elevated.
- Aim to bring your shoulders slightly off the ground as you rock backward.
- Maintain a smooth and controlled motion.

4. Return:
- As you rock back, let your body naturally return to the starting position.
- Make sure to engage your core throughout the movement to maintain stability.

5. Repetitions:
- Perform 10 to 15 rocks to build strength and stability in your core.
- Rest as needed between sets.

Tips:

- Keep your movements slow and controlled to avoid any strain.
- Ensure that your lower back remains pressed against the mat to protect your spine.
- Focus on using your core muscles to initiate the rocking motion rather than relying too much on momentum.