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Waist · Body Weight
Cobra Stretch
Cobra Stretch is a beginner isolation flexibility exercise that works the abs (waist), with the chest, shoulders and lower back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Core · Rectus Abdominis, Transversus Abdominis
Secondary muscles
- Chest · Pectoralis Major, Pectoralis Minor
- Shoulders · Anterior Deltoids
- Lower Back · Erector Spinae
How to do Cobra Stretch
- Lie face down with your legs extended and the tops of your feet resting on the floor. Place your hands beneath your shoulders with your elbows close to your body.
- Press through your hands to slowly lift your chest while extending your arms and keeping your hips in contact with the floor.
- Raise your chest until you feel a comfortable stretch through your lower back and abdomen while keeping your shoulders relaxed.
- Hold the stretch briefly, then slowly lower your chest back to the starting position with control.
Form tips
- Keep your hips and legs in contact with the floor throughout the stretch.
- Press up gradually and avoid forcing your lower back into excessive extension.
- Keep your elbows close to your body as you lift your chest.
- Exhale as you lift your chest and inhale as you lower back down.
Cobra Stretch alternatives
More abs exercises
Cobra Stretch FAQ
What muscles does Cobra Stretch work?
Cobra Stretch mainly works the abs in the waist (Rectus Abdominis and Transversus Abdominis). The chest, shoulders and lower back work as secondary muscles.
What equipment do you need for Cobra Stretch?
None. Cobra Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Cobra 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 Stretch good for beginners?
Yes. Cobra Stretch is rated beginner, so it's a sound choice while you learn to train the abs.
How many calories does Cobra Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Cobra Stretch?
Other exercises for the abs include Exercise Ball Hip Flexor Stretch, Dumbbell Crunch Hold With Legs Off, Suspension Trainer With Grips Hanging Knees to Elbows and Landmine Hollow Hold.
For developers
Use Cobra 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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