This exercise involves starting in a plank position and then lowering the body down towards the ground while keeping the elbows close to the body. As the body lowers, the chest is lifted up towards the ceiling in a cobra-like motion. The exercise is then reversed by pushing the body back up into the plank position.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens the upper body muscles, including the chest, shoulders, and triceps
- Improves posture by engaging the muscles in the back and core
- Increases flexibility in the spine and hips
- Helps to alleviate lower back pain by stretching and strengthening the muscles in the lower back
- Can be modified for different fitness levels and abilities
How to perform
- Start by lying face down on the ground with your hands placed directly under your shoulders.
- Engage your core and glutes to lift your chest off the ground, keeping your elbows close to your body.
- Hold this position for a few seconds, then slowly lower yourself back down to the starting position.
- As you lower yourself down, push your hips back towards your heels and extend your arms out in front of you.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Triceps
Primary
Chest
Primary
Shoulder
Primary
Back
Primary
Abs
Primary