Prone lift: how to do it
In short
Lying face down, you lift your chest and arms a little off the floor, hold for a few seconds, and lower. Works: lower back, upper back and posture.
How to do it
- Use a mat or folded towel on a non-slip floor. Get down to the floor slowly and lie face down, forehead resting on a folded towel.
- Place your arms by your sides, palms down, and keep your legs relaxed.
- Breathe out and lift your chest and arms a little off the floor, only an inch or two. Keep your eyes on the floor.
- Hold for 3 to 5 seconds, breathing normally. Never hold your breath.
- Lower slowly and rest. Do 4 lifts.
As you go
- Lift only a little. Keep your neck long.
- Breathe steadily the whole time. Never hold your breath.
- Lower slowly and rest between lifts.
What it works
- Works
- lower back, upper back and posture
- Position
- On the floor
- Have nearby
- a mat
- Effort
- Gentle
An easier and a harder version
Easier
Lift only your arms, or hold for 2 seconds.
Harder
Hold for 8 seconds, or do 6 lifts.
Take care
- Back: keep the lift small. If your lower back pinches or aches, lift less or skip this move.
- Neck: keep your head in line with your spine. Do not look up.
Where it is in the plans
In our calisthenics plan: 1 of 28 days, first on day 12, Doorframe pull.
The plan's note that day: Face down. Lift chest and arms a little.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 1 of 28 days: 12 | Day 12, week 2: Doorframe pull | 2 rounds: 4 holds of 5 s, 10 s rest between, in a 60 s slot, 20 s rest |
In the plan, this move plays as a looping video with a spoken cue.
Prone lift: day 12 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan