Press-up from lying
Also called prone press-up, cobra, lower back extension
- Works
- Lower back · erector spinae
- Front of the trunk · rectus abdominis
- Needs
- No equipment
Setup
Lie face down with your hands flat under your shoulders.
Steps
- Keep your hips on the floor.
- Straighten your arms slowly to lift your chest.
- Let your lower back relax and sag.
- Lower slowly.
Breathing
Breathe out as you move. Breathe in as you come back.
Where you feel it
A bend in your lower back.
Common mistakes
- Lifting the hips off the floor.
- Squeezing the buttocks hard.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if pain spreads into a leg.