5 Hollow-Body Hold Variations That’ll Strengthen Your Core

Dedicating time for these moves can help you run longer distances more efficiently.

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11/27/2021 7:01:00 PM

Dedicating time for these moves can help you run longer distances more efficiently.

Lindsey Clayton, senior instructor at Barry’s in New York City created a workout to include the hollow-body hold plus four variations of it.

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.

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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 RockSit 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 TwistSit 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. headtopics.com

Hollow-Body RockLie 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.

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Hollow-Body Scissor KickLie 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-SitLie 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 LebrunMonique LeBrun joined the editorial staff in October 2021 as the associate health and fitness editor.This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io headtopics.com

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