Bodyweight

Hollow Roll

Hollow Roll is a full-body exercise that targets abs and core for improved stability and strength. This workout combines a hollow body position with a tuck and roll movement for balance, coordination, flexibility, and aerobic benefits.
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Hollow Roll instructions
Step-by-step instructions
1
Start by sitting on the floor with your knees bent in a tucked position.
2
Slowly lower your back down to the ground while extending your legs, until they are fully straight and raised just slightly off the ground.
3
Extend your arms straight out overhead, making a line from your hands to your toes.
4
Ensure your whole back is touching the ground and your chin is tucked into your chest.
5
To complete one rep, roll from your back onto your stomach and then onto your back again, maintaining the hollow position throughout the movement.
Start by sitting on the floor with your knees bent in a tucked position.
Slowly lower your back down to the ground while extending your legs, until they are fully straight and raised just slightly off the ground.
Extend your arms straight out overhead, making a line from your hands to your toes.
Ensure your whole back is touching the ground and your chin is tucked into your chest.
To complete one rep, roll from your back onto your stomach and then onto your back again, maintaining the hollow position throughout the movement.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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