Daily Core Workout: Day 8 | Tuck Hollow Rocks | Wellington Personal Training

Daily Core Workout: Day 8

Tuck Hollow Rocks: Set up in a tuck hollow hold position (see yesterdays video). Begin rocking on your rounded mid to lower back. Think of pushing your chest to the ceiling going forwards and pushing your hips to the ceiling going back, this will create a rocking momentum. The rocking should come from your abs, alternate between 100% tension and 80% tension in your core to move forward and back.

If your lower back becomes flat or starts to hurt, grab your knees to help flex your spine again or stop the exercise. This usually means your core is exhausted for now and has turned off. Rest and try again.
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➡️ Do 4 sets:
30 reps (1 rock = 1 rep)
30 seconds rest between sets ⬅️
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Follow along each day to quickly develop your abs.

The most reps I've seen someone do unbroken is 100.
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Push as hard as you can, if you can't exaggerate the burning feeling to a 9/10 (10/10 being cramp) practice each day on enhancing your mind-muscle connection (proprioception) and increase that number over time.

Doing these daily core exercises will:
✔ Help reduce lower back pain
✔ Aid injury prevention
✔ Improve postural control of your spine
✔ Enhance neuromuscular efficiency throughout the body and neuromuscular control for efficient movement and physical positioning.
✔ Tighten and flatten your belly
✔ Make your abs more prominent

It's true your abs won't show without reducing a bit of body fat however, they also won't show if they aren't developed. We're working on building up the size of your abs.


If you want to become a Movement Pro or simply want some advice, please feel free to message me anytime, I'm always willing to help.

Sam HighHigh FitnessComment