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Cobra

3 out of 5 stars
(8 Comments & Ratings)

Target Body Part: Abs, Back
Primary Muscles: Trapezius (Traps), Erector Spinae, Transverse Abdominus
Secondary Muscles:
(Synergists/Stabilizers)
Equipment Needed: No Equipment

Step 1

Starting Position: Lie on your stomach on an exercise mat or floor with your hands positioned directly under your shoulders and fingers facing forward. Legs should be straight and toes pointed.

 

Step 2

Upward Phase: Gently exhale. Engage your abdominal/core muscles to support the spine. Press your hips into the mat or floor. Lengthen the torso and curl your chest away from the ground while keeping your hips stable. Keep the shoulders rolling down and back. Hold this position for 15 - 30 seconds.

 

Step 3

Downward Phase: Gently lower your upper body back to the mat or floor, lengthening the spine as you descend.

 

Step 4

If you experience any pain in the low back with this movement, stop the exercise immediately and consult with your doctor.
As the length of arms differ, individuals may often lift their hips off the mat or floor as they fully extend their arms. In this case, limit the extension in your arms to keep the hips on the mat.

Step 1

Starting Position: Lie prone (on your stomach) on an exercise mat or floor with your hands by your sides, positioned directly under your shoulders and hands facing forward. Extend your legs and plantar flex your ankles (toes point away from body).

Step 2

Upward Phase: Gently exhale and press your hips into the mat or floor and pull your chest away from the ground while keeping your hips stable. This will arch your low back and stretch the muscles in your chest and abdominal region. Hold this position for 15 - 30 seconds

Step 3

Downward Phase: Gently relax and lower your upper body to rest back upon the mat or floor.

Step 4

If you experience any pain in the low back with this movement, stop the exercise immediately and consult with your doctor.

As the length of arms differ, individuals may often lift their hips off the mat or floor as they fully extend their arms. In this case, limit the extension in your arms to keep the hips on the mat.


For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.



Comments & Ratings

Average Customer Rating: 3 out of 5 stars (8 Comments & Ratings)
00
Rated by: masoud

Would Recommend this to others?: Definitely

Comments: Thank you for this...
Reviewed on: 10/19/2011 4:54:34 AM PT
10
Rated by: Arshag

Would Recommend this to others?: Not Likely

Comments: Not the way it's decribed here. Way too much load in the lumbar region. It would be nice to know how some of these exercises and their descriptions get through the ACE quality control process and on to the web site.
Reviewed on: 10/12/2009 5:21:46 AM PT
00
Rated by: Akash

Would Recommend this to others?: Definitely

Comments: thats an indian yoga posture. People are doing it for ages and it is effective.
Reviewed on: 10/09/2009 4:03:50 AM PT
10
Rated by: Pamela (ACE-certified Professional)

Would Recommend this to others?: Somewhat Likely

Comments: I believe this is a great exercise but not the way it is described. Pushing the hips into the floor will lead participants to compress the vertebrae in their lumbar spine area.
Reviewed on: 10/08/2009 5:16:11 AM PT
00
Rated by: Cherri

Would Recommend this to others?: Definitely

Comments:

Reviewed on: 10/08/2009 3:27:37 AM PT
00
Rated by: Doug

Would Recommend this to others?: Definitely

Comments: I find this exercise wonderful and helpful for my back.
Reviewed on: 10/07/2009 6:44:34 PM PT
00
Rated by: Kim (ACE-certified Professional)

Would Recommend this to others?: Not Likely

Comments: I feel that the Cobra is unsafe. The hyperextension of the back is too extreme and can lead to problems. There are better and safer ways to work those same body parts.
Reviewed on: 10/07/2009 4:46:51 PM PT
00
Rated by: Gerry (ACE-certified Professional)

Would Recommend this to others?: Not Likely

Comments: Hi gang, Do you want to take the spine into this degree of extension without the contraction of the natural musculature that accompanies this movement? A better use of cobra is to strengthen lumbar muscles, with the arms adding some length to spine, not pushing head to ceiling.

Reviewed on: 10/07/2009 2:33:51 PM PT
 
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