The arch hold is an effective exercise for strengthening the lower back, glutes, and hamstrings. Here are the steps to perform an arch hold:

1. Lie face down your arms at 90 degree angles in front of you and your legs straight behind you.

2. Engage your glutes and lower back muscles as you lift your arms, chest, and legs off the ground simultaneously. Keep your gaze down to avoid straining your neck.

3. Hold this position for the designated amount of time, while keeping your core engaged and your body stable.

4. Slowly lower your arms, chest, and legs back down to the starting position.

5. It is important to focus on the muscles you are working and engage them fully throughout the exercise.