Game version
Gym follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Arch Hold
Hold a gentle arch on your belly to strengthen your back, glutes and shoulders.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Lie on your belly with arms by your ears.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 7 and up
- Time
- 6 min
- Players
- Just you
- Space
- Small room
- Bring
- Mat
- Level · skill
- Beginner · Strength
The steps
How it works
- Lie on your belly with arms by your ears.
- Lift your arms, chest and legs a little off the floor.
- Keep your legs together and toes pointed.
- Hold 15 to 30 seconds. Do 4 holds.
Coaching point
Long and gentle, not a big bend.
Safety: Lift only a little. Stop if your back pinches. Pain in your lower back, worse when you bend back, is never normal: stop and tell a parent or coach. Keep back bends few and gentle.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.
Story
You are an explorer crossing the gym like a jungle.
My best
Beat your own count
Aim for smooth form and compare only with your own last time. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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