Prone Upper Body Series

Orientation: Lying on belly

The Prone Upper Body Series targets the upper body through face-down mat work.

It’s commonly used for postural strength and back-body integration. Exercises may draw from yoga (Cobra, Upward Dog, Bow, Locust), Pilates (Prone Press, Swan Dive), and functional fitness (I’s, Y’s, T’s, Superman).

Framework Tip

Spine-strengthening is often reserved for mind-body formats, but it’s a valuable addition to group fitness. Prone work builds postural strength and core integration while also improving spinal mobility, opening the chest, and balancing the emphasis on front-body training.

Prone Upper Body Exercises

  • Prone - Cobra

    Cobra

  • Prone - Locust Pose

    Locust Pose

  • Prone Series Up Dog

    Up Dog

  • Prone Bow Pose

    Bow Pose

Previous

Kneeling Upper Body Series
Next

Seated Upper Body Series