Arch Body Hold: work your core and back muscles

The arch body hold is another great (but still underestimated) body weight exercise.

I've heard people say you burn fat and build muscles only when you do high intensity exercises, like jumping or running. Yes these activities work, but not exclusively. When you do core strengthening exercises you keep your body still, but you contract many muscles at the same time. Your body is intensively engaging muscles, so you build up muscle tissue, and yes, you are burning fat too!

You are also improving your balance, mobility and endurance. That's why we are encouraging you so often in our tutorials to squeeze the glutes and embrace your mid section while you are holding the positions. This is extremely important for body weight exercises.

The beauty of these exercises lies in their simplicity. But consistency is required! If you know that you won't be able to do them every day, do not make yourself that promise. Start only twice a week. You can do these even while watching TV – though you must pay attention to your movements. Choose 2 days and stick to them.

After a few weeks, when you feel stronger, extend your routine to 3 x per week and build up the intensity. As soon as you see amazing results (and you will see them really soon, promise!) it will drive you and motivate you to do more. Then body weight exercises will become an inherent part of your life.

Enjoy this new video and check out different sets of exercises at the end! Don't be shy – create your own ;-)

Did you like this video? Or maybe you have some other useful tips to share. Leave me a comment below. You can also check out some more core strengthening exercises below.


These are exercises that we've found very useful and want to share with our customers. But we're not certified instructors. Always consult your specialist before beginning any exercise programme. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.

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