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Chest · Body Weight
Cobra Side Ab Stretch
Cobra Side Ab Stretch is a beginner compound yoga exercise that works the pectorals (chest), with the upper back and lower back assisting. It needs only a mat. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Chest · Pectoralis Major
- Shoulders · Deltoids
- Triceps · Triceps Brachii
Secondary muscles
- Upper Back · Trapezius
- Lower Back · Erector Spinae
How to do Cobra Side Ab Stretch
- Begin by lying face down on the floor with your legs extended straight behind you and your hands placed at shoulder level, palms flat on the floor.
- Press through your palms to lift your chest off the floor, straightening your arms to come into the cobra position, keeping your hips on the floor.
- From the cobra position, slowly rotate your torso to the right, looking over your right shoulder, and hold the stretch for a moment, feeling the stretch along the left side of your abdomen. Return to the center cobra position.
- Slowly rotate your torso to the left, looking over your left shoulder, and hold the stretch, feeling the stretch along the right side of your abdomen. Return to the center cobra position. Repeat for the desired number of repetitions.
Form tips
- Focus on using your chest, shoulders, and triceps to push your body up while keeping your elbows close to your sides.
- Perform the movement with control to maximize muscle activation and prevent injury.
- Ensure your shoulders remain down and away from your ears to avoid unnecessary strain.
- Breathe steadily throughout the exercise, exhaling as you push up and lift your chest, and inhaling as you lower yourself and rotate.
- Keep your hips on the floor during the cobra and side stretches to maintain proper form and maximize the stretch in your lower back and sides.
Cobra Side Ab Stretch alternatives
More pectorals exercises
Cobra Side Ab Stretch FAQ
What muscles does Cobra Side Ab Stretch work?
Cobra Side Ab Stretch mainly works the pectorals in the chest (Pectoralis Major, Deltoids and Triceps Brachii). The upper back and lower back work as secondary muscles.
What equipment do you need for Cobra Side Ab Stretch?
You need only a mat.
How many sets and reps of Cobra Side Ab Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cobra Side Ab Stretch good for beginners?
Yes. Cobra Side Ab Stretch is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Cobra Side Ab Stretch burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Cobra Side Ab Stretch?
Other exercises for the pectorals include Suspension Trainer With Grips Push-Up to Side Plank, Chest Stretch With Exercise Ball, Svend Press Flat Bench and Band Palloff Press.
For developers
Use Cobra Side Ab Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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