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Waist · Body Weight
Gate Pose Rounding Spine Looking Up
Gate Pose Rounding Spine Looking Up is an intermediate compound yoga exercise that works the abs (waist), with the middle back, shoulders and core 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 3.7 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Obliques · External Oblique, Internal Oblique
- Adductors · Adductor Longus, Adductor Magnus, Adductor Brevis
Secondary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Shoulders · Anterior Deltoids, Lateral Deltoids
- Core · Rectus Abdominis, Transversus Abdominis
How to do Gate Pose Rounding Spine Looking Up
- Begin in a tall kneeling position. Extend your left leg straight out to the side for support and place your right hand on the floor directly under your shoulder.
- Keep your right knee under your hip and your extended leg straight as you lean to the side.
- Rotate your chest upward and extend your left arm over your head. Turn your head and look up toward ceiling.
- Hold the stretch, then lower your left arm and return upright. Repeat on the opposite side.
Form tips
- Press evenly through your right palm for support.
- Rotate your chest upward without allowing your hips to roll backward.
- Look upward only as far as your neck remains comfortable.
- Inhale while upright and exhale as you lean to the side.
Gate Pose Rounding Spine Looking Up alternatives
More abs exercises
Gate Pose Rounding Spine Looking Up FAQ
What muscles does Gate Pose Rounding Spine Looking Up work?
Gate Pose Rounding Spine Looking Up mainly works the abs in the waist (External Oblique, Internal Oblique, Adductor Longus and Adductor Magnus). The middle back, shoulders and core work as secondary muscles.
What equipment do you need for Gate Pose Rounding Spine Looking Up?
None. Gate Pose Rounding Spine Looking Up is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Gate Pose Rounding Spine Looking Up 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 Gate Pose Rounding Spine Looking Up good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Gate Pose Rounding Spine Looking Up 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 Gate Pose Rounding Spine Looking Up?
Other exercises for the abs include Dumbbell Side Plank Up Down, Dumbbell Elbow Side Plank, Dumbbell Hand Side Plank and Resistance Band Upper Body Dead Bug.
For developers
Use Gate Pose Rounding Spine Looking Up 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_V56GYO" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_V56GYO", "name": "Gate Pose Rounding Spine Looking Up", "model": "male", "counterpartId": "ex_OUGPB6", "target": "Abs", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_V56GYO/mp4-720.mp4?…", "poster": "https://…/ex_V56GYO/poster.jpg?…" } }