Core
Sphinx
A foundational isometric core exercise designed to improve spinal stability and posture with zero equipment.
How to perform.
Follow the sequence — setup is half the lift.
Lie face down on a flat surface with your legs extended straight behind you and your toes untucked.
Place your elbows directly under your shoulders with your forearms flat on the floor and pointing forward.
Press your palms and forearms firmly into the ground to lift your chest away from the floor.
Engage your glutes and core to maintain a neutral spine, avoiding any pinching sensation in the lower back.
Draw your shoulder blades down and back while lengthening your neck to look slightly ahead of your hands.
Hold this position while breathing deeply and maintaining tension throughout your midsection.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Shrugging your shoulders up toward your ears.
- Allowing your lower back to excessive arch or sag painfully.
- Clenching your jaw or holding your breath during the hold.
- Flaring your elbows out to the sides rather than keeping them stacked.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.