Exercise Guide

Prone Cobra

Lower Back, Glutes
Trapezius, Rectus Abdominis, Obliques, Hamstrings
rating: Ø 4.15 through 20 votes
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optional:Fitness Mat
type:Strength - isometric
Variations available (8)
Starting PositionExecution

General And Specifics

  • this improves and strengthens the flexibility of your spine
  • very helpful after long terms of sitting

Starting Position

  • lay your front on the floor or a fitness mat
  • stretch out the legs backward, the arms are next to the body
  • the palms lie on the floor

Correct Execution

  • brace the whole body
  • lift upper body, arms and legs simultaneously
  • it is a slow and controlled motion
  • hold the tension for a few seconds and come back to the starting position slowly
  • execute this repeatedly
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Related exercise lists:

Lower Back, Glutes, Core, Isometrics, Back, Glutes