Prone snow angel: how to do it
In short
Lying face down, you sweep your arms from your hips up to overhead in a wide arc, just above the floor. Works: upper back, shoulders 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.
- Start with your arms by your hips, palms down.
- Breathe in and sweep your arms out and up in a wide arc toward overhead, keeping your hands just above the floor.
- Breathe out and sweep them back down to your hips.
- Do 5 to 6 slow sweeps, then rest on the mat.
As you go
- Keep your hands just above the floor, not high.
- Breathe in as you sweep up and out as you come back. Keep breathing.
- Keep your neck long and your eyes on the floor.
What it works
- Works
- upper back, shoulders and posture
- Position
- On the floor
- Have nearby
- a mat
- Effort
- Moderate
An easier and a harder version
Easier
Let your hands rest on the floor and slide them along it, or use a smaller arc.
Harder
Take 4 counts for each sweep, or do 8 sweeps.
Take care
- Back: keep your hands low and do not arch your lower back.
- Neck: keep your head down and your neck long. Do not look up.
- Shoulders: stop the sweep short of any pinch; a smaller arc is fine.
Where it is in the plans
In our calisthenics plan: 2 of 28 days, first on day 5, Pull and side plank.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 2 of 28 days: 5 and 26 | Day 5, week 1: Pull and side plank | 2 rounds: about 6 sweeps in a 50 s slot, 30 s rest |
| Calisthenics plan, round 2 | 3 of 28 days: 5, 19 and 26 | Day 5, week 1: Rows and full side plank | 2 rounds: about 6 sweeps in a 55 s slot, 15 s rest |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 5 | 2 rounds: about 6 sweeps in a 50 s slot, 30 s rest | Face down. Sweep your arms just above the floor. |
| 4 | 26 | 2 rounds: about 6 sweeps in a 65 s slot, 15 s rest | Face down. Sweep your arms just above the floor. |
In the plan, this move plays as a looping video with a spoken cue.
Prone snow angel: day 5 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