By now, it should be very apparent that I’m a MAJOR Halle Berry fan. I won’t waste your time explaining why she’s one of my favorites, but just know my love for her runs deep. I also love her Fitness Friday Instagram series because it’s fun, it lets me learn more about her, and she’s always sharing intense ab workouts – which are hands-down my favorite.
“Today is all about the beauty of stillness,” Halle wrote in her Instagram caption. She went on to explain that holding an exercise can help build strength, stamina, and elevate your heart rate. These moves may look easy, but you’re more than likely going to be shaking during the entire workout. If you ready to give it a shot, continue reading.
Halle Berry‘s 3-Minute Isometric Ab Workout
- Hollow body hold: 30 seconds
- V-sit: 30 seconds
- V-sit reach through: 30 seconds
- Bear hold: 30 seconds
- Plank with opposite knee to elbow: 30 seconds on each side
- Superman: hold for 30 seconds
- Bird dog: hold for 30 seconds on each side
POPSUGAR Photography / Jenny Sugar
Hollow Body Hold
- Begin on your back with your legs straight and your arms extended overhead.
- Actively press your lower back into the floor, and draw your belly button into your spine.
- Inhale to slowly lift your shoulders, arms, and legs off the floor. Keep your hands and heels as low to the ground as possible, while still pressing your lower back into the floor. Maintain tight abs and glutes. It’s OK to bend your knees if straight legs are too challenging.
- Hold for 30 seconds.
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V-Sit Hold
- Lie on your back and reach your arms rigidly to your side, off the floor. Lift your legs off the floor, and point them, so they are at about a 45-degree angle. Lift your head so your shoulders are off the floor as well.
- When you’re ready to begin, lift your upper torso off the floor and bend your knees. You can lean back to make this move harder or come up more to make it easier. This is similar to a modified Boat pose in yoga.
- Hold this position for a total of 30 seconds.
POPSUGAR Photography / Tamara Pridgett
Bear Hold
- Start in a quadruped position with your wrists directly underneath your shoulders and your knees directly underneath your hips. Your core should be engaged and your spine should be in a neutral position.
- With control, lift your knees one inch off the ground. Be sure to keep your back flat and your abs engaged.
- Hold for 30 seconds.
POPSUGAR Photography / Matthew Kelly / HP
Cross-Body Plank
- Start in a standard high plank position with your wrists directly underneath your shoulders and your fingers pointing forward. Your back should be flat and in a neutral position; there shouldn’t be any arching or rounding of your spine.
- Without shifting your hips, lift your right foot off of the ground and drive your knee toward your left elbow or as far as you can go.
- Hold for 30 second and then repeat for 30 seconds on the left side.
POPSUGAR Photography / Kyle Hartman
Superman
- Lie face down on your stomach with your arms and legs extended.
- Keeping your arms and legs straight (but not locked) and your torso stationary, simultaneously lift your arms and legs up toward the ceiling (your back arches and your arms and legs lift several inches off the floor).
- Hold for 30 seconds.
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Bird Dog
- Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Pull your abs in to your spine. Keeping your back and pelvis still and stable, reach your right arm forward and left leg back until they are parallel to the floor. Don’t allow the pelvis to rock side to side as you move your leg behind you. Focus on not letting the rib cage sag toward the floor. Reach through your left heel to engage the muscles in the back of the leg and your butt.
- Hold for 30 seconds on each side.
