Runners need a strong core for stability, endurance, and injury prevention. The hollow body hold is a fantastic exercise for building core strength, but if you’re a runner, you can add some variations to target specific areas and challenges you face on the road. Here are 3 hollow hold variations for runners
Bicycle Hollow Hold
This variation works your obliques and hip flexors, which are crucial for stability and leg drive when running.
- Start in a classic hollow body hold position with your arms extended overhead and legs raised off the ground.
- Keeping your core engaged and lower back pressed into the mat, twist your body to bring one knee towards your chest while reaching the opposite arm under your body towards the extended leg.
- Slowly extend the kicking leg and straighten the reaching arm overhead, then repeat on the other side.
- Aim for 10-12 repetitions per side.
Dead Bug Hollow Hold
This variation strengthens your deep core muscles, particularly the transverse abdominis, which is important for posture and spinal stability.
- Start in a hollow body hold position.
- Slowly extend one arm and the opposite leg straight out, keeping your core engaged and maintaining a flat back.
- Bring the extended arm and leg back in towards your body without letting your lower back arch or your hips dip.
- Repeat on the other side.
- Aim for 10-12 repetitions per side.
Plank to Hollow Hold
This variation transitions between two powerful core exercises, challenging your core control and dynamic stability.
- Start in a high plank position with your shoulders directly over your wrists and your body in a straight line.
- Engage your core and draw your belly button towards your spine, rounding your back slightly as you tuck your chin to your chest.
- Lower your hips towards the mat, transitioning into a hollow body hold position.
- Press back up to a high plank, and repeat.
- Aim for 8-10 repetitions.
Remember to maintain proper form throughout each variation, focusing on quality over quantity. Breathe deeply and controlled throughout the exercises, and don’t hesitate to modify them if needed. With consistent practice, these hollow hold variations can help you build a strong and resilient core for a better running experience.
