Hollow Rock
Looping clip from the Homie Fit app
Exercise · Abs & core
Hollow Rock
- Core
- No jumping
- On the floor
Difficulty
Advanced
Standard set
12reps
Intermediate level in the app
Calories
≈ 55kcal
10 min · 70 kg / 154 lb
Equipment
No equipment
How to do it
- 1
Lie on your back in a hollow hold.
- 2
Keep your body rigid like a banana.
- 3
Rock back and forth without losing the shape.
Bend your knees to make it easier.
Muscles worked
- Abs & core
Calories burned
Estimated with the MET value the app uses for this move. Real numbers depend on effort and body.
| Time | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 min | 23 | 28 | 32 | 37 |
| 10 min | 46 | 55 | 64 | 73 |
| 20 min | 93 | 111 | 129 | 146 |
| 30 min | 139 | 166 | 193 | 220 |
When the app swaps it out
Homie Fit replaces this move with a similar, safer one if you tell it about:
- Lower back
Variations
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Homie Fit Want this as a full plan?
Homie Fit turns a 2-minute setup into a 4-week plan that gets harder week by week and adapts when a workout feels too easy or too hard.
- Personal 4-week plan
- Live AI form check
- 30-day challenges
- Works offline
Coming soon App Store Coming soon Google Play
