Reverse penguin (Belly penguin, Prone penguin)

Muscles

• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis
• External oblique
• Internal oblique
• Quadratus lumborum

Technique

1. Start in an Arch body position, with your arms alongside your body.
2. Bend the side of your body to touch your leg right above the knee with one hand, then do the same on the other side.

Similar Exercises

• Arch body twist
• Sphinx pose leg flutters
• Cobra pose
• Neck bridge
• Arch body opposite limbs

Equipment

• Ground (hands or body)