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Medicine Ball Hollow Body Rocker

AdvancedStrengthTier T3

You lie on your back holding a medicine ball overhead in both hands. You lift your legs and shoulders off the floor and rock gently forward and back in a curved position.

Targets: Lumbar Spine

Stop if

If anything hurts or feels wrong, stop and ask a qualified health professional.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

medicine_ball

Home Options

  • medicine ball

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on your back on the floor holding a relatively light medicine ball, and cup it over your head with your elbows slightly bent. Choose a light ball and a clear space.
  • Lift your slightly bent legs to roughly 30 to 45 degrees and lift your shoulders off the floor, balance on your rear hips, glutes and tailbone, and tighten your core before the first rock.
  1. A man lying back in a hollow shape, legs lifted and slightly bent, shoulders off the floor, cupping a medicine ball overhead, balanced on his tailbone and glutes.

    Step 1 of 3

    Lie back and cup a light medicine ball over your head with slightly bent elbows. Lift your legs, slightly bent, and your shoulders off the floor, and balance on your rear hips, glutes and tailbone with your core tight.

  2. The same man rocked back in the hollow shape, weight rolled up toward his lower back, legs higher, shoulders still off the floor, holding the ball overhead.

    Step 2 of 3

    Keeping the same stiff hollow shape, rock slightly back so your weight shifts from your legs toward your shoulders, still holding the ball overhead and your legs and shoulders off the floor.

  3. A man lying back in a hollow shape, legs lifted and slightly bent, shoulders off the floor, cupping a medicine ball overhead, balanced on his tailbone and glutes.

    Step 3 of 3

    Lie back and cup a light medicine ball over your head with slightly bent elbows. Lift your legs, slightly bent, and your shoulders off the floor, and balance on your rear hips, glutes and tailbone with your core tight.

Breathing

  • Breathe normally.

Safety Information

This is an advanced core exercise. Use a relatively light medicine ball. Keep the core tight and the hollow shape from the hips to the ribs. If anything hurts or feels wrong, stop and ask a qualified health professional. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.