MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Subscribe
  • Motoring
  • Video
MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Subscribe
  • Motoring
  • Video
Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

Stabilise Your Six-Pack With This Tough Plank Challenge

Stabilise Your Six-Pack With This Tough Plank Challenge

These Two Core Moves Will Build a Better Six-Pack

These Two Core Moves Will Build a Better Six-Pack

These No-Gym Six-Pack Movements Are All You Need

These No-Gym Six-Pack Movements Are All You Need

Try These 4 Moves To Get The 6-Pack Of Your Dreams

Try These 4 Moves To Get The 6-Pack Of Your Dreams

{headline}

{headline}

The 26 Best Toys To Help You Get A Six-Pack

The 26 Best Toys To Help You Get A Six-Pack

Try This Two-Move Workout Finisher To Help You Get Ripped

Try This Two-Move Workout Finisher To Help You Get Ripped

How John Krasinski Transformed His Body And Built That Six Pack

How John Krasinski Transformed His Body And Built That Six Pack

{headline}

{headline}

How This Guy Transformed His Six Pack In Six Weeks

How This Guy Transformed His Six Pack In Six Weeks

Why You Need To Rotate Your Way To A Stronger Six-Pack

Why You Need To Rotate Your Way To A Stronger Six-Pack

Elevate Your Ab Workout While You Build Up Your Back

Elevate Your Ab Workout While You Build Up Your Back

Grab Your Best Gym Buddy For This Ab Smasher

Grab Your Best Gym Buddy For This Ab Smasher

This Training Hack Makes Every Move A Core Workout

This Training Hack Makes Every Move A Core Workout

6 Superfoods To Feed 6-Pack Goals

6 Superfoods To Feed 6-Pack Goals

How This Man Carved a Killer Six-Pack and Became an Adventure Athlete

How This Man Carved a Killer Six-Pack and Became an Adventure Athlete

  1. Home
  2. Fitness

Can Your Abs Handle the Corkscrew Hollow Rock Challenge?

This dynamic workout will shake up your boring core routine - by Brett Williams and Ebenezer Samuel
  • 25 Jun 2019
Can Your Abs Handle the Corkscrew Hollow Rock Challenge?
Getty Images

Too many abs routines are uninspired and, frankly, boring. Building up a strong core is important for more than just your mirror muscles, so your training should be more than just a tacked-on afterthought after you're already mentally checked out of your workout.

Even worse, you might only be hitting your abs from one angle. Maybe you're only going through the motions with endless situps and overdoing it with the spinal flexion. Introduce new elements and shake up your program with dynamic exercises, like this challenge from Men's Health fitness director Ebenezer Samuel, C.S.C.S.. The corkscrew hollow hold challenge takes the foundational hollow hold position, then adds some extra work to really push your obliques.

All you need to take on the challenge is some room to spread out on the floor, although you might want a yoga mat for your backside. If you don't have a good one available, check out this self-rolling option from our brand Backslash Fit.

  • Find a spot on the ground and get into hollow hold position.
  • Bring your left elbow to the right knee, keeping your position otherwise unchanged.
  • Perform 8 rocking reps, keeping your lower back on the floor and your arm "glued" to your knee (this is the corkscrew referenced in the name).
  • Shift back into a normal hollow hold. Perform 8 more rocking reps.
  • Repeat the series again, this time for 6 reps each, then again for 4, then 2. That's one set.

You have a tough task keeping up with the demands of the series, according to Samuel. "The added challenge here is how your core changes responsibilities continually; coming off the corkscrews, the standard hollow rocks will take a moment to get used to," he says. "Make sure to keep your non-connected arm and leg long as you do this. That's critical to the challenge here; continuing to create the long levers that make the hollow rock and hollow hold worthwhile.

Take on the corkscrew hollow rock challenge by rocking through 3 sets per side. 

This article originally appeared on Men's Health

  • Fitness
  • Exercise
  • Abs Workout
  • Core Exercises

Subscribe Now-

Subscribe Now
Subscribe Now

Subscribe Now-

Subscribe Now
Subscribe Now

Recommended to you

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

Stabilise Your Six-Pack With This Tough Plank Challenge

Stabilise Your Six-Pack With This Tough Plank Challenge

These Two Core Moves Will Build a Better Six-Pack

These Two Core Moves Will Build a Better Six-Pack

These No-Gym Six-Pack Movements Are All You Need

These No-Gym Six-Pack Movements Are All You Need

Try These 4 Moves To Get The 6-Pack Of Your Dreams

Try These 4 Moves To Get The 6-Pack Of Your Dreams

{headline}

{headline}

The 26 Best Toys To Help You Get A Six-Pack

The 26 Best Toys To Help You Get A Six-Pack

Try This Two-Move Workout Finisher To Help You Get Ripped

Try This Two-Move Workout Finisher To Help You Get Ripped

How John Krasinski Transformed His Body And Built That Six Pack

How John Krasinski Transformed His Body And Built That Six Pack

{headline}

{headline}

How This Guy Transformed His Six Pack In Six Weeks

How This Guy Transformed His Six Pack In Six Weeks

Why You Need To Rotate Your Way To A Stronger Six-Pack

Why You Need To Rotate Your Way To A Stronger Six-Pack

Elevate Your Ab Workout While You Build Up Your Back

Elevate Your Ab Workout While You Build Up Your Back

Grab Your Best Gym Buddy For This Ab Smasher

Grab Your Best Gym Buddy For This Ab Smasher

This Training Hack Makes Every Move A Core Workout

This Training Hack Makes Every Move A Core Workout

6 Superfoods To Feed 6-Pack Goals

6 Superfoods To Feed 6-Pack Goals

How This Man Carved a Killer Six-Pack and Became an Adventure Athlete

How This Man Carved a Killer Six-Pack and Became an Adventure Athlete

MensHealth
  • About Us
  • Contact Us
  • Subscribe to Digital
  • Terms
  • Terms of Use
  • Privacy Statement
  • About Us
  • Contact Us
  • Subscribe to Digital
  • Terms
  • Terms of Use
  • Privacy Statement

Brands

  • Women's Health

Our Network

  • Paragon Media Pty Ltd
© 2021 Are Media PTY LTD
Get more from Men's Health

Magazine Subscription Offer

Subscribe Now-

Shop This Offer
Subscribe Now