(a.k.a. Prone Cobra):Position your body in a push-up position, but insteado being on your hands, rest on your elbows andkeep the body nice and at rom the head to yourtoes. Make sure your abdominal region is tight aswell as your glutes. Depending on your perormancelevel hold this or 15 seconds to 1 minute. Do thisfve times. This is a great exercise because it reallyheats up the core.
There are a number oprogressions that can be done or this exercise.The two most basic include starting on one sidewith knees bent or body totally straight. During thisexercise you are really working the obliques. Tostart the exercise, position yoursel on one side andhave your resting elbow at a 90-degree position andthe opposite arm straight in the air. Lit your hips upsqueezing your obliques at the top o the movementand then lower back down and repeat. Sets will varybetween 8-15 repetitions and between 2-5 sets. Forbeginners, start out with 2 sets o 8 and progressrom there.
This is a very simple exercise butis very eective in correcting the posture in the upperback, shoulders, rear deltoids and neck. Start witharms out to the sides, not in a “T” position but lower.Keeping the arms straight, pull them back squeezingthe shoulder blades together and pretend like there isa fnger in the upper portion o your back. Then returnto the starting position and begin again. Perorm 3sets o 20.
Standing Gluteus Squeezes:
(not pictured) This is a wonderul bodyweightexercise to tighten and build strength in the glutesarea and lower back. This area is oten overlooked,but is a oundational area or overall strength andphysique development. Even though this exercisemay seem simple, it is very eective. Stand upright,squeeze your glutes tight and release. Perorm 4sets o 20.
Exercises to CorrectPosture and BuildCore Strength
Isometric BridgeSide ExtensionThe Cobra