Arch Hollow Roll
The Arch Hollow Roll is a challenging core exercise that utilizes core strength throughout the torso and in multiple spinal ranges of motion. Made challenging by the fully extended arms and legs, the core must be able to steady hands and feet above the ground while prone (arch hold), supine (hollow body hold), and lateral (side arch).
- Type Of Exercise: Strength
- Muscles: Abdominals, Glutes, Lower Back, Middle Back
- Difficulty: Beginner
- Equipment: Body Only
Arch Hollow Roll
- Lie on your back with your legs extended and arms overhead.
- Press your lower back firmly into the floor and lift your legs just off the ground.
- Simultaneously bring your shoulder blades just off the floor and as you do so, do not allow your lower back to lose contact with the floor.
- Keep your biceps by your ears and body fully extended as you roll over your right side and onto your stomach into an arch body hold.
- During the sideways roll, lift your thighs, chest, and arms as high as possible.
- Pause here only briefly and roll right again, back to the hollow body.
- When you roll to the arch, never let your chest touch the floor; when you roll to your back, never let your shoulder blades touch.
- Roll as smoothly as you can and repeat for an even number of reps in each direction.
- Exercise: Lizard
- Type of Exercise: Mobility
- Muscles: Chest, Triceps, Shoulders
- Difficulty: Moderate
- Equipment: Body Only
- Exercise: Inchworm
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Hamstrings, Middle Back, Abdominals
- Difficulty: Beginner
- Equipment: Body Only
