The Sphinx exercise is a strength training exercise that primarily targets the muscles in the core, including the abdominals and lower back. It also engages the shoulders and chest muscles. The Sphinx exercise is done by starting in a plank position and then dropping down onto your forearms while keeping your body in a straight line.
How to perform
Here are step-by-step instructions on how to perform the Sphinx exercise:1. Begin by lying face down on the floor with your elbows directly under your shoulders and your forearms flat on the ground.
2. Engage your core muscles and lift your body off the ground so that only your forearms and toes are touching the floor. Your body should form a straight line from your head to your heels.
3. Hold this position for 15-30 seconds, or for as long as you can maintain proper form without sagging or arching your back.
4. Slowly lower yourself back to the starting position on the floor.
5. Repeat for 2-3 sets of 10-12 repetitions.
To make the Sphinx exercise more challenging, you can hold the position for a longer period of time or add variations such as lifting one leg or arm off the ground while holding the plank position. Make sure to keep your core engaged throughout the exercise and to focus on maintaining proper form to prevent injury.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.