Beginner Cobra » Race2BFit

Basic Strength library

Running itself is only half the battle.
Strengthening your muscles will help you reach your finish line faster!

Cobra

Step 1: Feet slightly wider than hips, toes pointed slightly outwards, hands by your sides, shoulders back & down

Step 2: Arms and hands directly in front as you drop your butt behind. Ensure your heels stay grounded

Step 3: Continue lowering until your thighs are parallel with the floor, your heels lift up, or your back rounds

Step 4: Rise slowly while exhaling and pushing into the floor through your heels until your back to starting

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For a more “in-depth” description, select the steps below.

Step 1

Starting Position: 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 3

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

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

Pro Tip

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.

Basic Strength library

Cobra

For a more “in-depth” description, select the steps below.

If you have any questions please reach out to us at influencers@femininepower.com.