Child's Pose
The Child's Pose is a beginner none (bodyweight) exercise that works the Back. Follow the steps below.
Target musclesBack
EquipmentNone (Bodyweight)
LevelBeginner
How to do the Child's Pose
- Get on your hands and knees, walk your hands in front of you.Lower your buttocks down to sit on your heels.
- Let your arms drag along the floor as you sit back to stretch your entire spine.Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back.
- Rest your forehead on the floor.
- Avoid this position if you have knee problems.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.