Prone Cobra | Full Fitness

Prone Cobra

This exercise helps develop the strength of the spinal muscles and the muscles that retract the shoulder blades, and also improves spinal mobility - it is a useful exercise for anyone who sits at a desk for long periods.

STEP 1. Lie face down on the floor with your arms beside your hips and your palms facing up. Activate your core muscles by drawing your abdominals toward your spine and squeezing your gluteals.

STEP 2. Slowly exhale and lift your chest off the floor and your arms up and backward toward your hips. Rotate your thumbs toward the ceiling as you carry out the movement.

STEP 3. Pause at the top of the movement for two seconds, then return to the start position.

Target: Abs    Muscles Worked: Lower Back, Rectus Abdominis
Difficulty: Intermediate