Mobility · New to it
Cobra
A face-down back bend that lifts your chest, gently extending your spine and stretching your abs.
Demo by Lena, an AI coach. Its start and end, as stills.
- Works
- abs, lower back; also hip flexors, chest
- Kit
- Mat
- Dose
- 20 seconds
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Lie face down with your hands under your shoulders, elbows close to your sides and the tops of your feet on the mat.
While you move
- Lift your chest, not your hips
- Elbows soft and close
- Shoulders away from ears
- Only as high as feels easy
Avoid
- Pushing up so high you pinch your lower back
- Shrugging your shoulders up
Take care if you have trouble with your lower back or lying face down (pregnancy).