Cobra
The Cobra is an excellent exercise for engaging your gluteals and lower back. It is a deliberate, controlled exercise, and should be performed as such.
Online Personal Training Video: Cobra
How To Do It
1. Lie facedown on the the floor, with your hands outstretched before you, thumbs up.
2. Engage your gluteals and slowly lift your torso off of the floor using your back muscles while keeping your hips and pelvis down on the floor.
3. Lift your head and chest and look at the ceiling as you rotate your arms back to your sides.
4. Slowly reverse the motion, return to the starting position, and relax briefly before repeating.
Online Personal Trainer Tips
1. Keep your thumbs up throughout the exercise.
2. Keep your feet on the floor throughout the exercise.
