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.