Exercise guide
Lying Prone Abdominal Stretch
- Beginner
- Compound
- Timed hold
- Waist
The lying prone abdominal stretch, often called the Cobra stretch, effectively elongates the rectus abdominis and obliques by utilizing spinal extension. It is excellent for improving anterior flexibility and relieving tightness caused by prolonged sitting or core-intensive workouts.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie face down on a flat surface with your legs extended straight and the tops of your feet resting on the floor.
- Place your palms flat on the ground directly underneath your shoulders.
- Tuck your elbows in close to your ribcage and keep your gaze toward the floor.
How to do it
- Inhale deeply and press through your palms to slowly lift your chest away from the floor.
- Keep your hips and thighs pressed firmly into the mat to isolate the stretch in the abdominal wall.
- Hold the peak position for 15-30 seconds while maintaining steady, deep breaths.
- Exhale as you slowly lower your torso back to the starting position with control.
Form checklist
- Keep your shoulders depressed and away from your ears.
- Avoid locking your elbows completely if it causes joint discomfort.
- Engage your glutes slightly to stabilize the pelvis and protect the lumbar spine.
- Distribute the curve evenly through the spine rather than hinging only at the lower back.
Pro tips
- Think about pulling your chest forward and 'up' to create space between your vertebrae before deepening the stretch.
- Breathe into your belly to create internal pressure that further stretches the abdominal fascia from the inside out.
Make it harder
- Slowly rotate your head and torso to look over one shoulder to increase the stretch on the opposite oblique.
- Walk your hands a few inches closer to your hips to increase the angle of extension, provided you have the spinal mobility.
Frequently asked
- What muscles does the lying prone abdominal stretch work?
- The lying prone abdominal stretch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the lying prone abdominal stretch?
- The lying prone abdominal stretch requires no equipment — just your body weight.
- Is the lying prone abdominal stretch good for beginners?
- Yes. The lying prone abdominal stretch is a beginner-friendly movement and a strong foundation to build on.