Arch hold
Also called Arch body hold, Reverse hollow hold
The arch hold is the opposite of the hollow hold. You lie face down and lift your arms, chest and legs off the floor in a gentle curve. The main load falls on your lower back and glutes, supported by your upper back, hamstrings and shoulders. It balances the many exercises for your abs and teaches you the arch shape. Squeeze your glutes and keep your neck in line with your spine. Lift only as far as feels comfortable and stop if your lower back hurts.
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How to do it
- Lie face down with your arms stretched out in front of you.
- Look at the floor to keep your neck long.
- Raise your arms, chest and legs a few centimeters off the floor in one smooth move.
- Squeeze your glutes and hold the curve, breathing steadily.
Form tips
- Lie face down with your arms stretched overhead.
- Lift your arms, chest and legs off the floor together.
- Squeeze your glutes and keep your neck neutral.
Common mistake
- Craning your neck up instead of keeping it in line.