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Stability-Ball Cobra Pose

Strengthen your back and core with the Stability-Ball Cobra Pose! Improve posture and flexibility with this challenging exercise.

The Stability-Ball Cobra Pose mainly works the core and back, with help from the traps. No equipment needed: it uses just your bodyweight.

Ms. Grey
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Optional Equipment

Exercise Ball
Exercise Ball
Yoga Mat
Yoga Mat

Stability-Ball Cobra Pose Muscles Worked

Primary

Abdominals (rectus abdominis); Lats (latissimus dorsi)

Secondary

Obliques; Upper Traps (trapezius, upper fibers)

Stability-Ball Cobra Pose Variations and Alternatives

How to do the Stability-Ball Cobra Pose

1. Starting Position:

  • Begin by kneeling on a mat with your knees about hip-width apart.

  • Place the stability ball in front of you.

  1. Positioning:

    • Lean your upper body forward and rest your chest on the stability ball.

    • Your hands should be placed on the ball, slightly ahead of your shoulders for support.

    • Keep your feet flat on the floor, and ensure that your body forms a straight line from your head to your knees.

  2. Movement:

    • Engage your core and gently push your chest away from the ball, lifting your head and shoulders.

    • Allow your lower back to arch slightly as you lift.

    • Hold this position for a few seconds, breathing deeply.

  3. Return:

    • Slowly lower your chest back down towards the ball, returning to the starting position.

  4. Repetitions:

    • Repeat the movement for 8-12 repetitions, focusing on controlled and smooth movements.

Tips:

  • Keep your neck neutral; avoid straining it by looking too far up or down.

  • If you experience discomfort in your lower back, reduce the arching motion.

  • Make sure to engage your core throughout the exercise for stability.

Stability-Ball Cobra Pose FAQs

What muscles does the Stability-Ball Cobra Pose work?

The Stability-Ball Cobra Pose mainly works the core and back, with help from the traps. The main muscles are the rectus abdominis and latissimus dorsi.

What equipment do you need for the Stability-Ball Cobra Pose?

None. The Stability-Ball Cobra Pose is a bodyweight exercise, so you can do it anywhere.

What are some Stability-Ball Cobra Pose variations and alternatives?

Similar exercises include the Exercise Ball Back Extension, Cobra Lookback Stretch, Cobra Pose with Wide Leg and Cobra Stretch.

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