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Also known as: Arch to Hollow body, Hollow to arch body.

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Technique

  1. Lie on prone (face down) on the floor with arms extended overhead.
  2. Lift the legs and arms engaging your lats and buttocks
  3. Roll sideways across the floor while keeping arms and legs lifted off the ground throughout the rotation.

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Form tips

  • Maintain Whole body tension and keep the Abs contracted.

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Muscles

Strength

Primary

  • Spine
  • Obliques
  • Pelvis
  • Abs

Secondary

  • Neck
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • External oblique
  • Internal oblique
  • Quadratus lumborum
  • Rectus abdominis

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Trunkextensionflexionlateral flexion
trains stretches

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Regressions

e01m

Arch body hold

Beginner
e057

Hollow body hold

Novice
e0ir

Hollow body crunch

Novice
e0rv

Prone hyperextension

Beginner
e0x7

Hollow side body hold

Novice
e0x8

Side body crunch

Novice
e0ah

Side plank toe touch

Intermediate
e0xd

Straight legs butt walk

Novice
e1b5

Weighted T-pushup

Intermediate
e0op

Straddle-up

Novice
e0oo

Tuck-up

Beginner
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