How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the cobra stretch (bhujangasana) in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Cobra Stretch (Bhujangasana): how to do it and muscles worked

The cobra stretch (bhujangasana) mainly works your abs and lower back. You need bodyweight (no equipment).

Muscles worked

Main

How to do the cobra stretch (bhujangasana)

1
Lie face down with your legs together and the tops of your feet on the mat. Place your palms flat under your shoulders with elbows tucked close to your body.
2
Breathe in and press gently through your hands to lift your head and chest off the floor. Keep your hips and legs on the mat and your elbows slightly bent, and look forward or slightly up.
3
Hold for 15 to 30 seconds, breathing slowly into your belly.

Form tip: Lift with your back muscles, not by pushing hard through your arms. Ease off if you feel pinching in your lower back, and keep your shoulders away from your ears.

Common questions

Which muscles does the cobra stretch (bhujangasana) work?: The cobra stretch (bhujangasana) mainly works your abs and lower back.
What equipment do I need for the cobra stretch (bhujangasana)?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the cobra stretch (bhujangasana) in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More abs exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.