To become a better runner, you have to do more than just run—especially if you want to improve your performance on longer runs. By dedicating time to strengthen your core muscles—like your abs, obliques, and hip flexors—you will be able to run longer distances more efficiently.
You can work your midsection with one main move: a hollow-body hold (sometimes called an ab rocker). Lindsey Clayton, senior instructor at Barry’s in New York City and cofounder of the Brave Body Project, created the following beginner-friendly workout to include the hollow-body hold plus four variations of it that will help you increase your stability and strength, while improving your overall performance.
“There are plenty of modifications when it comes to hollow-body holds,” Clayton tells Runner’s World. “I would say start out slow and make sure your form is correct before moving to more advanced versions.”
How to do it: Perform each exercise for 30 seconds with 10 to 20 seconds of rest in between each exercise. Strength training beginners should complete this circuit 2 times through, and those who are more advanced should complete this circuit 3 times through.
Each move is demonstrated by Clayton in the video above so you can master the proper form. No equipment is required, but an exercise mat is recommended.
Bent-Knee Hollow-Body Rock
Sit on the mat with both feet in front of you and knees bent. Place your arms out in front of you, lift your feet a few inches off the mat, and rock backward, pressing your lower back into the mat and keeping your knees bent at a 90-degree angle. Don’t let your shoulders touch the mat. Rock forward without letting your feet touch the mat. Repeat.
Bent-Knee Hollow-Body Rock With Russian Twist
Sit on the mat with both feet in front of you and knees bent. Place your arms out in front of you, lift your feet a few inches off the mat, and rock backward, pressing your lower back into the mat and keeping your knees bent at a 90-degree angle. Don’t let your shoulders touch the mat. Rock forward without letting your feet touch the mat. Twist your torso to the right, then to the left, then return back to center. Repeat.
Hollow-Body Rock
Lie faceup with legs straight, feet lifted, and toes pointed forward. Extend your arms past your head. Engage core—think belly button to spine—while pressing your lower back into the mat, and looking straight ahead, rock forward and back without changing body position. Focus on maintaining the braced core as your rock.
Hollow-Body Scissor Kick
Lie faceup with legs straight, feet lifted, and toes pointed forward. Extend your arms past your head. Engage core—think belly button to spine—while pressing your lower back into the mat and looking straight ahead. Lift right leg, then left, then right, scissoring them as wide as you can. Continue alternating.
Bicycle Kick to Single Bent-Leg V-Sit
Lie faceup with legs straight, feet lifted, and toes pointed forward. Your arms should be extended out by your sides, lift your shoulders off the mat, engage your core, and look straight ahead. Bring your right leg in toward your chest while your left leg is extended, then bring your left leg in toward your chest while your right leg is extended. Repeat this twice, then lift into a V-sit keeping right leg bent. Repeat, alternating which leg stays bent in your V-sit.
Monique LeBrun joined the editorial staff in October 2021 as the associate health and fitness editor. She has a master’s degree in journalism and has previously worked for ABC news and Scholastic. She is an avid runner who loves spending time outside.
