Isometric exercises don’t actually involve moving through an exercise, but rather holding a contraction. The plank hold is a perfect example of isometric contraction—the muscles of your entire body work to keep you steady and hold solid form. But there’s another exercise that should get more love from those who want to improve their core strength: Strength Training Myths Runners Believe Debunked.
Dumbbell Exercises That Help You Run Stronger, obliques, The hollow hold targets the lower back better posture, form, and efficiency on the run. The move requires no equipment—just a commitment to embrace the burn. Here, we break down how exactly to execute the hollow hold and the best variations to add to your workout, thanks to Ebenezer Samuel, C.S.C.S., Men’s Health Rest for 20-60 seconds Runner’s World run coach and certified strength coach, Jess Movold. You’ll find this move as part of the 20-Minute Functional Core program, a collaboration between Runner’s World and Men’s Health, available in the Hollow body holds and these killer variations deserve a spot on your training plan app, which you get for free with a Runner’s World+ premium membership.
How to Do a Hollow Hold
- Lie faceup. Lift head, neck, and shoulders off floor and pull knees into chest. Press low back into floor.
- Extend legs straight out, just a few inches off the floor (or as low as you can), and extend arms straight overhead. Keep low back against floor.
- Strength Training Myths Runners Believe Debunked.
How to Do a Tipping Hollow Hold
- Lie faceup. Lift head, neck, and shoulders off floor and pull knees into chest. Press low back into floor.
- Extend legs straight out, just a few inches off the floor (or as low as you can), and extend arms straight overhead. Keep low back against floor.
- Tip to right side, onto right glute and right shoulder blade. Left glute and shoulder blade lift off floor. Hold for about 2 seconds.
- Repeat on other side for 20-60 seconds.
- RW+ Membership Benefits.
How to Do a Hollow Body Rock
- Lie faceup. Lift head, neck, and shoulders off floor and pull knees into chest. Press low back into floor.
- Extend legs straight out, just a few inches off the floor (or as low as you can), and extend arms straight overhead. Keep low back against floor.
- Use momentum from legs to rock back and forth, along the spine, for 20-60 seconds. Maintain core tension.
How to Do an Anti-Rotation Hollow Body Rock
- Lie faceup. Lift head, neck, and shoulders off floor and pull knees into chest. Press low back into floor.
- Extend legs straight out, just a few inches off the floor (or as low as you can), and extend arms straight overhead. Keep low back against floor.
- Extend one arm straight out to the side, perpendicular to torso. Then, use momentum of legs to rock back and forth, along spine, for 20-60 seconds. Maintain core tension.
- RW+ Membership Benefits.
- don’t actually involve moving through an exercise, but rather holding a contraction. The.
Mallory Creveling is an ACE-certified personal trainer and RRCA-certified run coach, who also holds certifications in kettlebell training, sports performance, and more. She has more than a decade of experience covering fitness, health, and nutrition for a wide range of publications, and nearly 10 years of experience as a trainer and fitness instructor. Mallory stays on top of her continuing education in fitness, as well as the latest science in wellness. She has worked with some of the best experts in their medical fields, and regularly interviews researchers, trainers, athletes, and more to find the best advice for readers looking to improve their performance and well-being. As a freelance writer, Mallory's work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, Pennsylvania.
