Twisting Arch-Up
The Twisting Arch-Up builds posterior core strength through the lower back, the posterior oblique sling, and spinal muscles.
- Type Of Exercise: Strength
- Muscles: Glutes, Hamstrings, Lower Back, Abdominals
- Difficulty: Beginner
- Equipment: Plyometric Box, Stall Bars, Back Strap
Twisting Arch-Up
![Twisting Arch-Up 1 Twisting Arch-Up Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/TwistingArchUp-1.jpg)
![Twisting Arch-Up 2 Twisting Arch-Up End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/TwistingArchUp-2.jpg)
![Twisting Arch-Up 3 Twisting Arch-Up](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/07/TwistingArchUp.jpg)
- Lay prone over a support that allows your torso to hang freely when it is set at the crease of your hips.
- Begin with your torso hanging, hips bent to 90-degrees.
- Anchor your feet down (have someone or something hold them in place), interlock your fingers behind your head, and pull your elbows behind your ears.
- Feel your shoulder blades pinch together and your upper back muscles engage.
- Now twist your torso 90-degrees to the right and pull against your foot anchor to raise your torso as high as possible.
- Maintain the twist and arch your spine as you lift past parallel.
- Your right elbow should be facing the ceiling as you rise up.
- Pause at the top in your best twisted arch (right elbow facing behind you at full range of motion), lower back down with control, and alternate sides for reps.
![Twisting Arch-Up 4 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
![Twisting Arch-Up 5 Circle Arch-Up](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/SL_PE6_-_2.jpg)
- Exercise: Circle Arch-Up
- Type of Exercise: Strength
- Muscles: Glutes, Hamstrings, Lower Back, Abdominals
- Difficulty: Beginner
- Equipment: Plyometric Box, Stall Bars, Back Strap