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.
- Type Of Exercise: Strength
- Muscles: Abdominals
- Difficulty: Beginner
- Equipment: Body Only
Side Over Arch
![Side Over Arch 1 Side Over Arch Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/4-side-overarch-1.jpg)
![Side Over Arch 2 Side Over Arch End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/4-side-overarch-2.jpg)
![Side Over Arch 3 Side Over Arch](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/07/SideOverArch.jpg)
- 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.
![Side Over Arch 4 Elbow Side Plank Twist](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/SL_PE2_-_3.jpg)
- Exercise: Elbow Side Plank Twist
- Type of Exercise: Strength
- Muscles: Abdominals
- Difficulty: Beginner
- Equipment: Body Only
![Side Over Arch 5 Arch-Up](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/SL_PE4_-_3.jpg)
- 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