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Side Over Arch
The Side Over Arch is a basic side lever progression. It starts as a side plank, then presses through the supporting shoulder while the oblique muscles press the hips upward.
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- Type Of Exercise: Strength
- Muscles: Abdominals
- Difficulty: Beginner
- Equipment: Body Only
Side Over Arch
- Begin lying on your right side, stagger your feet, and press your body up into a straight arm side plank.
- Adjust your body so your supporting (right) arm is perpendicular to the floor.
- Press your hips forward and squeeze your glutes to achieve a straight body.
- Now push through your right arm and oblique to raise and arch your hips as high as you can.
- Pause momentarily, lower your hips back down to elbow height, and repeat for reps.
- Switch sides and perform an equal number of reps on your left side to complete the set.
- Exercise: Elbow Side Plank Twist
- Type of Exercise: Strength
- Muscles: Abdominals
- Difficulty: Beginner
- Equipment: Body Only
- Exercise: Arch-Up
- Type of Exercise: Strength
- Muscles: Glutes, Hamstrings, Lower Back, Middle Back
- Difficulty: Beginner
- Equipment: Plyometric Box, Stall Bars, Back Strap, or Body Only