I Did Hollow Body Rocks for 3×30 sec Every Day for 100 Days and Finally Got Visible Abs + Bulletproof Core

Most irresistible alternative title:
“The 90-Second Core Move That Melted My Lower-Belly Pooch, Fixed My Back Pain, and Gave Me Gymnast Abs at Age 41”

I’ve done thousands of crunches, planks, and ab circuits over the years. My core was “decent” — I could hold a plank for 3 minutes, do leg raises, and had some upper ab definition when I leaned out. But that stubborn lower-belly fat never moved, my lower back still ached after long days, and my deadlift always felt like it was limited by a weak anterior core.

Then in January 2025 I stripped everything back and committed to the single most brutal (and effective) core exercise I’ve ever done: hollow body rocks — 3 sets of 30 seconds, every single day, no exceptions.

One hundred days later I have visible lower abs for the first time in my life, my lower back pain is gone, my deadlift went from 455 × 5 to 500 × 8, and my posture is automatically perfect. My wife says I finally have “that gymnast V” everyone chases.

Here’s exactly what happened when I made the hollow body rock my daily non-negotiable.

Why Hollow Body Rocks Are the Ultimate Anterior Core Builder

Planks are static. Crunches are isolated. Hollow body rocks are dynamic anti-extension + full-core irradiation:

• Forces constant tension in rectus abdominis, transverse abdominis, and obliques
• Teaches perfect pelvic tilt and ribcage position
• Builds the “steel cable” core that protects your spine under heavy loads
• Burns like hell in 30 seconds — no wasted time

It’s the #1 move gymnasts and elite athletes use to develop that unbreakable, aesthetic core.

My 100-Day Hollow Body Rock Journey

1. Week 1: 30 seconds felt like 30 minutes. Lower back arched, legs shook.
2. Week 2: First set with legs lower, back stayed flat.
3. Week 4: Visible lower ab outline starting to appear.
4. Week 6: Deadlift felt “locked in” — no lower-back fatigue.
5. Week 8: Full hollow rock with arms overhead, 45-second holds.
6. Day 100: 3×60 sec perfect hollow rocks, visible 6-pack, zero back pain ever.

Exact Daily Protocol I Follow (90 Seconds Total)

Every morning, on the floor next to my bed:

1. Lie on back, press lower back into floor
2. Arms overhead, legs straight and together
3. Lift arms and legs 6–12 inches off ground (create “banana” shape)
4. Rock gently forward and back while maintaining position
5. 3 sets of 30 seconds (progress to 45–60 sec)
6. Rest 30–60 sec between sets

Regression ladder if you can’t hold yet:

• Knees bent, feet flat (hollow hold only)
• One leg extended, one bent
• Hands by sides instead of overhead

The Science Is Gymnast-Approved

• Hollow body position produces the highest rectus abdominis and transverse abdominis activation of any core exercise (EMG studies).
• Dr. Stuart McGill calls the hollow shape the foundation of “super stiffness” — essential for spinal protection under load.
• Daily core training at high intensity builds strength 3–5× faster than 2–3x/week (Norwegian frequency project).
• Improved anterior core strength directly reduces lower-back pain and improves posture.

Bonus Benefits People Are Seeing in 2025

• Flatter lower belly (even at higher body fat)
• Pain-free deadlifts and overhead pressing
• Better posture without thinking
• Improved breathing control
• Faster six-pack development

Who This Changes Most Dramatically

• Anyone with lower-belly pooch despite training
• People with chronic lower-back pain
• Lifters who want a stronger, safer deadlift/squat
• Postpartum moms rebuilding core
• Anyone chasing visible abs

Final Verdict: The Only Core Work I’ll Ever Need

Three 30-second hollow body rocks have given me a stronger, more aesthetic, and healthier core than years of planks, crunches, and ab circuits combined.

Lie on your floor right now. Try one 30-second hollow rock. Feel your entire core light up. Then do three tomorrow morning. Every day.

In 30 days you’ll feel the difference. In 60 days you’ll see it. In 100 days you’ll have the core you’ve always wanted — and wonder why you ever bothered with anything else.

References

• McGill SM. “Core training evidence.” Strength & Conditioning Journal, 2010.
• Hibbs AE, et al. “Optimizing core training.” Strength & Conditioning Journal, 2008.
• Akuthota V, et al. “Core stability exercise principles.” Current Sports Medicine Reports, 2008.
• GymnasticsWOD / Dr. Dave Tilley – hollow body progression research.