Arch Body Pulse

What is Arch Body Pulse:

The Arch Body Pulse is a bodyweight exercise that strengthens the posterior chain, specifically targeting the erector spinae and glutes. In this exercise, you begin in a prone position and raise your upper and lower body off the ground simultaneously, forming an arch or "superman" position.

Key Benefits:

  • Size and Strength: Works primarily the erector spinae, improving muscle size and strength.
  • Injury Prevention: Regular practice can help prevent lower back pain and injuries by building resilience in the muscles that support the spine.
  • Functional Strength: Improves spinal extension strength, hip extension strength, core stability, and overall fitness, improving performance in daily activities and sports.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Bird Dog: A core stabilization exercise challenging the spinal erectors in particular.
  • Back Extension: A core exercise that works primarily the erector spinae by raising the upper body to facilitate lumbar spine hyperextension.
  • Reverse Hyperextension: A core exercise that targets the erector spinae through hip extension.
  • Arch Body Hold: Instead of pulsing, hold the arched position for time to focus on static strength and endurance.

How to perform Arch Body Pulses:

  • Starting Position: Lie face down on the ground with your arms overhead extended and legs extended.
  • Execution: Initiate the movement by raising your chest and legs off the floor as high as possible, creating an arch in your back. Hold this position briefly, then return to the starting position with control.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position.
  • Exhale: Exhale at the end position.
  • Shoulder Mobility Issue: If you're having trouble with keeping your arms overhead due to poor shoulder mobility, feel free to bend them and place your hands around your head to lessen the load from your arms.
  • Scapular Engagement: Maintain scapular depression and a bit of retraction throughout the exercise for optimal performance.
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    Additional Information:

    Ways to make it easier:

    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Decreasing the lever - bending your arms, feet or both
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Hyperextend your spine as far and as safely as possible
    • Adding resistance - holding a dumbbell and wearing an ankle weight
    • Progressing to a harder variation/exercise