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Technique

  1. Start in a Sphinx pose.
  2. Lift both legs off the ground by engaging your Glutes and lower back and while maintaining your spine extension.
  3. Make small alternate movements up and down with your straight legs (flutter kicks).

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Muscles

Strength

Primary

  • Spine
Flexibility

Primary

  • Abs
  • Obliques

Secondary

  • Pelvis
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Strength
Flexibility
Joint movements
Trunkextension
trains stretches

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Regressions

e035

Sphinx pose

Beginner
e04z

Cobra pose

Beginner
e018

Arch body twist

Novice
e019

Reverse penguin

Novice
e0i4

Neck bridge

Novice
e0pz

Arch body rock

Novice
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