Floor Prone Cobra Muscles Worked

Simultaneously rotate your arms so that your thumbs point toward the ceiling.

Floor prone cobra muscles worked.

The palms lie on the floor. Extend your hips and spine so that your legs and torso rise off the floor and into the air. Contract the glute muscles and position the arms straight down to the front of the body at shoulder level. Prone cobra extensions are a beginners exercise for strengthening the lower trapezius and rhomboids muscles.

Hold the tension for a few seconds and come back to the starting position slowly. Lie face down on the floor with your palms turned up toward the ceiling. Lay your front on the floor or a fitness mat. Begin exercise by raising your legs chest head and arms off the ground.

It is a slow and controlled motion. Contract your glutes and the muscles of your lower back and raise your head chest arms and legs off the floor. Stretch out the legs backward the arms are next to the body. Place your forehead on the floor.

Similarly if you feel you need padding or support put a rolled towel or small pillow under your forehead. Start lying face down squeeze your butt hard. Best of all you can do it anytime anywhere without any equipment. Lift upper body arms and legs simultaneously.

Brace the whole body. Keeping the elbows straight and glutes contracted. For this reason prone cobra extensions are a posture correction exercise for individuals with an increased kyphosis rounded upper back. The prone position tends to increase the arch in your low back so if this is uncomfortable put a pillow under your abdominal area.

Lie face down on an exercise mat with your legs straight and arms against your sides. Simultaneously raise your arms and rotate your palms to face away from you point your thumbs into the air. Core exercise lie facedown on the floor with your legs straight and your arms next to your sides palms down. Lie prone on your stomach.

Raise them as high as comfortably possible. These muscles are involved in pushing the sternum chest bone forward and pulling the shoulder blades back.