How to do a Prone Cobra

What is a Prone Cobra?

Prone is fancy, anatomical way to say “lying down on your stomach”. And a cobra is a venomous snake with a hood around its head, and COBRA is a U.S. law that gives employees the option to continue health care coverage after leaving their company. But the Prone Cobra we are discussing is not a snake lying on its belly, nor is it an employee lying on his belly after being fired. The Prone Cobra we are reviewing is an excellent lower back exercise that strengthens your lower back, and is similar in function to the Superman

The following muscle group is engaged by the Prone Cobra:

  • Core

How to Do a Prone Cobra (Instructions):

Start in a prone position with your chest and legs on the ground. With your arms extended parallel to your legs, raise your torso, arms and legs up off the ground. Point your thumbs up in the air as you raise your arms off the ground. Hold your body in that position, then return to starting position.

Trainer Tips for the Prone Cobra: 

  • Progression (make harder)
    • Hold the movement for more time (45-60 seconds). 
    • Instead of raising both arms and both legs, lift one arm and one leg at a time. For example, with your belly on the ground, raise your right arm and your left leg, hold, lower, and then raise your left arm and your right leg, hold, lower, and repeat.
  • Regression (make easier)
    • Hold the movement for less time (15 seconds). 
  • Application:
    • Do 3 sets of 30 second holds as a part of your core workout. 
    • Add this movement to the end of your core workout.
The Prone Cobra is used in the Layman’s Fitness 12 Week Bodyweight Program, which you can learn more about here