Isometric exercises are not about moving during the exercise, but about holding a contraction. The plank position is a perfect example of an isometric contraction: the muscles of the whole body work to stay firm and maintain a solid form. But there is another exercise that you should consider if you want to further improve the strength of the core muscles: the Holly Body or Holly position.
The Holly Body is an exercise that targets the lower back, obliques, and abdominal muscles, and strengthens the entire core, helping to improve posture, form, and running efficiency. The move requires no equipment (you can use a mat for more comfort), just a commitment to feel the burn.
Thanks to Ebenezer Samuel, Men’s Health USA Personal Trainer and Fitness Director, and Jess Movold, Runner’s World USA Certified Strength and Running Coach, we explain exactly how to execute the holly body and some of the best variations of this exercise for you. the abdomen that you can add to your training.
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How to do Hollow Body Lie on your back. Lift your head, neck, and shoulders off the floor, and draw your knees toward your chest. Press your lower back into the floor. Extend your legs out, a few inches off the ground (or as low as you can), and extend your arms straight up. Keep your lower back against the floor. Hold this position for 40 seconds, or as long as you can while maintaining correct form.
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How to Do Rocking Hollow Body Lie on your back. Lift your head, neck, and shoulders off the floor, and draw your knees toward your chest. Press your lower back into the floor. Extend your legs out, a few inches off the ground (or as low as you can), and extend your arms straight up. Keep your lower back against the floor. Lean to the right side, over the right buttock and right shoulder blade. Lift your left buttock and shoulder blade off the ground. Hold for about 2 seconds. Scroll through the center to the left side. Hold the position for about 2 seconds. Continue alternating for 20-60 seconds. How to Do Holly Body Rock Lie on your back. Lift your head, neck, and shoulders off the floor, and draw your knees toward your chest. Press your lower back into the floor. Extend your legs out, a few inches off the ground (or as low as you can), and extend your arms straight up. Keep your lower back flat on the ground. Use the momentum of your legs to rock back and forth, along your spine, for 20-60 seconds. Maintain core tension. How to Do Anti-Rotation Holly Body Rock Lie on your back. Lift your head, neck, and shoulders off the floor, and draw your knees toward your chest. Press your lower back into the floor. Extend your legs out, a few inches off the ground (or as low as you can), and extend your arms straight up. Keep your lower back against the floor. Extend one arm straight out to the side, perpendicular to the torso. Next, use the momentum of your legs to rock back and forth, along your spine, for 20-60 seconds. Maintain core tension. Rest for 20-60 seconds. Repeat on the other side for 20-60 seconds. Mallory Creveling Deputy Editor, Health & Fitness Mallory Creveling, an ACE-certified personal trainer and RRCA-certified run coach, joined the Runner’s World and Bicycling team in August 2021.
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