By now, it should be very apparent that I'm a MAJOR Halle Berry [1] fan. I won't waste your time explaining why she's one of my favourites, but just know my love for her runs deep. I also love her Fitness Friday Instagram series because it's fun, lets me learn more about her, and because she's always sharing intense ab workouts [2] — which are hands-down my favourite.
"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 [4]'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
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.
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.
V-Sit Reach Through
- Lie on your back and reach your arms rigidly to your side, off the floor. Straighten your legs and lift them as high as you can off the floor. Lift your head so your shoulders are off the floor as well.
- Keeping your arms straight, reach them in between your legs.
- Hold this position for a total of 30 seconds.
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.
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.