Health Advocate Blog

WOW –Workout of the Week: Cobras

This week’s workout is Cobras. Cobras are a great core exercise for strengthening your abs and lower back, and can help to reduce lower back pain. Here’s how to do them:

  • First, lie on your stomach on an exercise mat or floor with your hands positioned directly under your shoulders and fingers facing forward. Keep your legs straight and toes pointed.
  • Next, gently exhale. Engage your abdominal/core muscles to support your spine. Press your hips into the mat or floor. Lengthen the torso and curl your chest away from the ground while keeping your hips stable. Keep the shoulders rolling down and back. Hold this position for 15 – 30 seconds.
  • Finally, gently lower your upper body back to the mat or floor, lengthening the spine as you descend. Try doing 1 set of 5 – 10 Cobras.


  • For added difficulty, hold the Cobra position even longer, or add more repetitions to your set each day.
  • If you experience any lower back pain with this movement, stop the exercise immediately and consult with your doctor.

We hope you’ll try Cobras over the weekend and then build this exercise into your daily routine Monday through Friday of the coming week.

Want more fitness ideas?  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness regimen.