Pike to Cobra
Description
This exercise involves transitioning from a pike position (hands and feet on the ground, hips lifted) to a cobra position (lying on the stomach, chest lifted). It is often used in yoga and Pilates practices to strengthen the core and improve flexibility.
Muscle Group
Equipment Required
Pike to Cobra Instructions
- Start in a plank position with your hands directly under your shoulders and your feet hip-width apart.
- Engage your core and lift your right hand off the ground, rotating your body to the left as you do so.
- Extend your right arm up towards the ceiling, twisting your torso and lifting your left foot off the ground to come into a side plank position.
- Lower your right hand back down to the ground and rotate your body back to the starting plank position.
- Repeat on the other side, lifting your left hand off the ground and twisting your body to the right as you do so.
- Extend your left arm up towards the ceiling and lift your right foot off the ground to come into a side plank position.
- Lower your left hand back down to the ground and rotate your body back to the starting plank position.
- Continue alternating sides for the desired number of repetitions or time.
Pike to Cobra Form & Visual
Pike to Cobra Benefits
- Strengthens the core muscles
- Improves upper body strength
- Increases shoulder stability
- Improves flexibility in the spine and hips
- Challenges balance and coordination
- Can be modified for different fitness levels
Pike to Cobra Muscles Worked
- Rectus abdominis
- Erector spinae
- Shoulder muscles (deltoids, rotator cuff, trapezius)
- Chest muscles (pectoralis major, minor)
- Triceps brachii
Pike to Cobra Variations & Alternatives
- pike-to-cobra with a push-up
- pike-to-cobra with a knee tuck
- pike-to-cobra with a leg lift
- pike-to-cobra with a side plank
- pike-to-cobra with a mountain climber
