Inchworm to Cobra
Walk like an inchworm, strike like a cobra! This exercise builds strength and flexibility with a dynamic flow.
Muscle Groups
Primary
Secondary
Instructions
1. Start in a standing position with your feet shoulder-width apart.
2. Hinge at the hips and fold forward, reaching your hands to the floor in front of you. Keep your knees straight if possible to stretch your hamstrings.
3. Walk your hands forward until you are in a high plank position with your shoulders directly over your wrists.
4. Without letting your hips sag, slowly lower your body to the ground in a controlled manner, as if performing a push-up.
5. Once your body is flat on the ground, press through your hands, straightening your arms, and lifting your chest off the ground into a Cobra position. Your hips should remain in contact with the floor, and you should feel a stretch in your abdominal muscles and a extension in your lower back.
6. Hold the Cobra pose for a moment to get a good stretch, and then lower your chest back to the ground.
7. Push yourself up into the plank position, and walk your hands back toward your feet.
8. Stand up by reversing the hinge at your hips to return to the starting position.
Repeat this sequence for the desired number of repetitions, typically ranging from 5 to 10 per set. Remember to maintain proper form throughout the movement to ensure safety and effectiveness.
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