Prone Cobra Airplane

muscles:	Lower Back, Glutes
auxiliary muscles:	Trapezius, Rectus Abdominis, Obliques, Hamstrings
required:	Doable Without Equipment And Weights
optional:	Fitness Mat
fitness level:	Normal
exercise type:	Strength – isometric
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General And Specifics

• this improves and strengthens the flexibility of your spine
• very helpful after long terms of sitting

Starting Position

• lay your front on the floor or a fitness mat
• stretch out the legs backward, the arms are next to the body
• the palms lie on the floor

Correct Execution

• brace the whole body
• lift upper body, arms and legs simultaneously
• it is a slow and controlled motion
• hold the tension for a few seconds and come back to the starting position slowly
• execute this repeatedly