At Arc Fit we understand that strength is so much more than throbbing biceps, and we believe that now more than ever, the world is beginning to champion inner strength, whatever the size or shape. Strength has evolved from being entirely about the external physique, to more focus on the core and mind’s health. Let’s be honest, if you’ve found yourself on the Arc Fit website, it’s likely that you have an interest in self improvement, or you’re looking to buy for someone that does. This interest can range from physical rehabilitation to muscle maintenance, and for that reason, I’m going to do my best to convince you to keep ready about the importance behind core stability, and how the Arc Fit bags can get you there..

Let’s go back to basics as I’m hoping to address a wide demographic with a variety of knowledge. Your ‘core’ is the complex group of internal muscles surrounding your mid section, specifically the torso and pelvis. The front core body includes 4 abdominal muscle groups: rectus abdominis, internal obliques, external obliques and transverse abdominis. The back core muscles include the multifidus and the erector spinae. These muscles protect your spine and act as a powerful support system needed for the majority of movements you make, including everyday tasks like tying your shoes up and getting out of bed. These may sound like common day to day tasks, however they should by no means be overlooked.

The key word here is protection. Your core muscles work harmoniously together to provide stability and keep you upright, all the while protecting you from injury. To put it simply, the stronger your core, the better protection, the less damage caused. Just as a weaker core can lead to injury, stronger core strength can also prevent injury. When your core muscles are strong you’re more able to recover from twists and tumbles. This is because as your core gets increasingly stronger, so does your balance and stability. If you’re like me and your partner walks a few steps behind you in the fear of being dragged down when you somehow lose your balance on a flat surface, then you know the benefits of having a strong core. But let’s not confuse balance with clumsiness.

Remember that your core includes not only your abs, but also your back and side muscles. One of the most long-term benefits of a strong core is better posture and a lower risk of back injury (which doesn't need to be hurt in an accident to be injured). For the majority of us, the way in which we work has dramatically evolved. Some have been stripped of their double screens sitting perfectly at eye level and desk chairs that are ergonomically manufactured to hunching over a laptop propped onto a hard wooden dining chair. Before we know it we’ll be looking in the mirror and the Hunchback of Notre Dame wearing Ace&Tate’s and dressed from the waist up will be glaring back at us. If it’s looking like you won't be returning back to the office any time soon, it’s time to invest in yourself and strengthen that core.

In addition, if you unfortunately already suffer from back and joint pains, then core exercises are commonly prescribed as part of therapy.

Where the Arc Fit Bags come in to play here, is the characteristics that aid in physical rehabilitation, and building on muscles that enable you to maximize your athletic ability.  Within the Arc Bag is water, weighing in at around 1kilogram per 1Litre. Water can be unpredictable when moving freely, therefore is a perfect tool to work with, or against.

Arc Fit exercises encourage you to move your body with the movement of the water, to balance and steady the water, as well as move against it with resistance training. Example exercises can all be found HERE. It is proven that variable weight training stimulates and improves co-contraction (Tumer & Brainard 2007; Wu et al 2014; Dhaale et al 2017 ).

Balancing with the water which is most commonly used in physical rehabilitation as it’s lower impact but requires a very high level of focus and concentration. Targeting the smaller muscles, balancing the water is amazing to train your coordination and stability.

Stepping up a notch and targeting slight larger muscles, you will complete exercises that encourage you to move with the weight inside the Arc Fit bags.

Lastly, to really test your athleticism you will do exercises where you move against the water. Depending on which weight you chose, these are the exercises that will maximize your workout, burn calories and raise your heart rate. This is due to your body fighting against the shifting weight to control the movement. You are also especially encouraged to keep your core engaged to try to ensure good form throughout your set.