Site navigation and social media links
Arch & Flaten (Core)
December 09, 2023 | 
Zuzka
Equipment for this workout:
Bodyweight only
Select Warm up & Cool Down
Low Impact Warm Up
5 minute Dynamic Warm Up Routine
27 Squats Warm Up
Cool Down & Stretching for Busy Days
15 Minutes Cool down & Stretching
Cool Down & Stretching | Front Splits
16 Minute Upper Body Stretching Routine
MOB Therapy #1
MOB Therapy #2
MOB Therapy #3
MOB Therapy #4
MOB Therapy #5
MOB Therapy #6
MOB Therapy #7
Workout Routine
Choppy Videos?
Click and select one of the lower qualities like 360p or 540p.
Watch the video demonstration. Then, lie down on your carpet or exercise mat and play the video again. This time, close your eyes and just listen to the audio while you practice the movement. This exercise is a great warm up for any other Somatic Exercises such as the Somatic Hip Flexor Release.
In a nutshell, Somatic exercises done regularly can not only make you a better athlete but also help resolve any chronic pain. Somatic exercises work with your nervous system and provide an accurate feedback of your muscular tension to your brain. This in turn helps your nervous system to adjust and release any excess tension in your body that causes pain and postural imbalances.
I recommend that you don’t skip the standing awareness at the beginning of this video. It helps you to get in touch with your posture and develop more mind-body connection. It is an important assessment of how you feel in your body before and after your somatic exercises.
ARCH & FLATTEN EXERCISE DESCRIPTION
Starting Position: Lie on your back with your knees bent and your feet on the floor, a comfortable hip width distance apart, so that you are using little to no effort to be in this position. You can rest your arms by your sides on the floor, or let your palms rest on your lower belly to bring your awareness to your breath.
Arching Movement: Inhale down into your lower belly and gently roll your pelvis forward, arching your lower back and sticking out your belly. Your tailbone will remain on the floor. You should feel a gentle contraction of your lower back muscles as you roll your pelvis forward. When you’re ready, exhale and release your lower back muscles as slowly and smoothly as you can, coming back to your neutral starting position without engaging your abdominal muscles.
Flattening Movement: Inhale down into your lower belly, allowing your abdominal muscles to relax and your lower belly to expand. Then as you slowly exhale, flatten your lower back down into the floor using your abdominal muscles. Try to get the feeling of hollowing out your belly. When you’re ready, release your abdominal muscles as slowly and as smoothly as you can to come back to your neutral starting position.
Progress Tracker
Please login to use the Progress Tracker.
Similar Workouts
-
Somatic Exercise | Hamstring Release
Somatic Exercise Series
-
Somatic Exercise | The One-Sided Arch & Curl
5-10 Minutes
-
Somatic Exercise | The Washcloth
Somatic Exercise Series
-
Somatic Exercise | Hip Rotator Release
Somatic Exercise Series
-
Somatic Exercise | Diagonal Curl
10-15 Minutes | Arms / Upper Body
-
Somatic Exercise | Pelvic Clock
Somatic Exercise Series
-
Somatic Exercise | Hip Rotator Release
10-15 Minutes
-
Somatic Exercise: Side Curl
10-15 Minutes
-
Somatic Arch & Curl
Beginner
-
Somatic Back Lift
Beginner
-
Arch & Flaten (Core)
Beginner
-
Somatic Hip Flexor Release
Somatic Exercise Series
Private Member |
massachusetts, united states
This was very calming, enjoyed the relaxation I felt for my lower back also.
thank you!!
Private Member |
blaustein, germany
This session was very different. I benefited from the calm and meditative mood! I did have troubles concentrating. My mind kept wondering and I did not hear you at times but I watched the video in its entirety before I did it actually. It was good!!!
Thank you kindly Z.
Private Member |
maryland, usa
Wow! I could absolutely feel the difference from standing start to standing finish. At the start, my pelvis was tilted a lot forward. By the end, I felt completely aligned. This is going to be a daily exercise for me!
Private Member |
LOVE! Please add more of these to ZGYM! 💗💗
Private Member |
Love the relaxed feeling in my body. Today is the first time doing this as a bedtime routine. My goal is to continue working on this nightly. However I’m not going to be too hard on myself if I only get in three nights a week. 🙏☺️
Private Member |
massachusetts, united states
Hey Sherri, happy you enjoyed! Just wanted to share about something you said in the live yesterday. I too like the progress tracker and seeing what my pb was and the weights and all that, whenever I do the 8 pillars wo i just come to the Zgym look it up and put down my scores. See ya soon! and thanks for the advice!
Private Member |
Good to see you too. I didn’t know you work the overnight shift. That’s a great way you get your sleep and workout in. Yes I’ve been doing that too. But I don’t follow the 8 pillar workouts exactly. I probably should but I look at ZGYM then 8 pillars and decide which one I want to do. Thanks for the tip ☺️
Private Member |
massachusetts, united states
Yeah I do that too as far as what wo I want to do for that day, I like having the options, have fun!
Private Member |
I really love this technique. I do it often. I often do it during breathing meditations and I even tried it while floating in water lol 🤷🏻♀️🤩😂
Private Member |
Hi Zuzka!
Can I do these somatic exercises while pregnant?
Thank you!