Supine arch to hollow body crunch

Muscles

• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis
• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Biceps femoris (short)
• Rectus abdominis
• External oblique
• Internal oblique

Technique

1. Lie on your back in a supine arch position (heels and shoulder blades touch, hips lifted).
2. Contract your abdominals to curl into a Hollow body position.
3. Fluidly return to the supine arch and repeat.

Form tips

1. Control the transition between the two positions without jerky movements.
2. Exhale during the crunch phase.
3. Keep the arms straight over head off the floor

Similar Exercises

• Sliding leg curl
• Stability ball hamstring curl
• Close squat
• Intermediate forward fold
• Deficit hip thrust

Equipment

• Ground (standing)