#33 Cobra

Position: Supine

Description: Start lying down on your stomach with palms down next to your chest. Keep your legs in contact with the floor throughout the whole movement. Softly push up through the palms as you extend your back upward. (Most of the work should be done by your lower back. Hands are only there for support.) Slowly extend your back by lifting up the chest and squeezing shoulder blades together.

Targeted Muscle Group(s): Erector Spinae

Progression suggestions:

  1. Superman
  2. Ball Cobra

Key Points:    

  • Draw the belly button to the spine to activate and stabilize the core.
  • Keep your chest up.
  • Squeeze your glutes.
  • Extend only 30 degrees.