How to Do Arch Lifts in Pilates Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Pilates Beginners How to Do Arch Lifts in Pilates Proper Form, Variations, and Common Mistakes By Marguerite Ogle MS, RYT Marguerite Ogle MS, RYT Marguerite Ogle is a freelance writer and experienced natural wellness and life coach, who has been teaching Pilates for more than 35 years. Learn about our editorial process Updated on October 25, 2021 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristin McGee, CPT Reviewed by Kristin McGee, CPT Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. She is also certified in Pilates and by the National Association of Sports Medicine. Learn about our Review Board Print Verywell / Ben Goldstein Targets: Foot arch Level: Beginner Learning how to lift your foot arch is one of the most effective foot exercises you can do. Maintaining the structural integrity of the arches of the feet can help to stave off progressive foot problems. Your foot has three arches and they must each be sound, strong, and flexible to work optimally. The most familiar arch is the medial longitudinal arch that shows up along the inside of your foot from the heel to the ball of the foot. The lateral longitudinal arch runs lengthwise along the outside of the foot. The transverse arch runs side to side across the mid-foot. You may have more or less natural curve to your arches and still be in the normal range, which is quite wide. Using the arch lift exercise you can get a sense of all three arches working and you will strengthen your foot. This exercise is not a typical part of a Pilates session, but you may do it at home throughout the day. Benefits Keeping your feet strong and flexible can reduce pain and biomechanical problems. To stand, walk, and run, your feet provide the basis of healthy movement beginning at the ground and working up the length of your skeleton. When something goes wrong with the feet, the whole body pays the price. Hip pain, back spasms, and other problems can stem from foot problems. Some foot health experts believe that foot exercises can maintain good arch health. Step-by-Step Instructions You can do this exercise standing or sitting. Align your foot and leg. If you choose to stand, do it with your legs and feet in parallel position. If you are seated, have your shins straight up and down so that the angle of your ankle is similar to how it would be if you were standing upright. Keep your toes relaxed, don't scrunch them up, and initiate a bit of a sliding motion pulling the ball of your foot and heel toward each other. Imagine that a dome is inflating under the middle of your foot or that a magnetic force is pulling the ball of your foot and your heel towards each other. The toes and heel remain on the floor the entire time but the arches may hollow up off the floor.​ Release the arch. Lift and relax the foot back to its starting position. Repeat three to five times. You can do this foot exercise throughout the day. It is an easy one to sneak in just about anywhere, anytime.​ Common Mistakes To do this move right, avoid these errors. Scrunching the Toes Keep the toes as long as possible, don't lift them up off the ground or curl them under. Too Much Movement This is not a big move. Your foot may not even appear to move. What you are looking for is a subtle change of the foot shape. You should be able to see that medial arch lift if you look to the inside of your foot. As you do the arch lifting, think in terms of the three arches of the foot. That will help you get the all-the-way-around feeling rather than just a long arc front to back. Modifications and Variations This strengthening move is ideal as a first step to healthy feet. To complete an entire healthy foot program, move on to stretching and flexing the foot with the towel curls exercise. Safety and Precautions This exercise should be safe for most people. If you experience any pain, end the exercise. Try It Out Incorporate this move and similar ones into one of these popular workouts: Pilates foot exercises Foot and ankle exercises for injury recovery Ankle warmup exercises 4 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Stearne SM, McDonald KA, Alderson JA, North I, Oxnard CE, Rubenson J. The Foot's Arch and the Energetics of Human Locomotion. Sci Rep. 2016;6:19403. doi:10.1038/srep19403 National Institutes of Health (US); Biological Sciences Curriculum Study. Information about the Musculoskeletal and Skin Systems. In: NIH Curriculum Supplement Series [Internet]. Bethesda, MD: National Institutes of Health (US); 2007. Kim EK, Kim JS. The effects of short foot exercises and arch support insoles on improvement in the medial longitudinal arch and dynamic balance of flexible flatfoot patients. J Phys Ther Sci. 2016;28(11):3136-3139. doi:10.1589/jpts.28.3136 Moon DC, Kim K, Lee SK. Immediate Effect of Short-foot Exercise on Dynamic Balance of Subjects with Excessively Pronated Feet. J Phys Ther Sci. 2014;26(1):117-119. doi:10.1589/jpts.26.117 By Marguerite Ogle MS, RYT Marguerite Ogle is a freelance writer and experienced natural wellness and life coach, who has been teaching Pilates for more than 35 years. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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