Classification
Type | auxiliary |
Mechanics | isolated |
Direction | pull |
Equipment | mat |
Additional Equipment | - |
Instructions
Preparation
Lie prone on mat. Raise chest off mat and hold elbows besides shoulders with upper arms perpendicular to body.Execution
Weave torso from side to side.Variations / Comments
Keep head in neutral position throughout motion.![Mat Weaving, Prone | Starting Position Mat Weaving, Prone Starting Position](/data/exercisefiles/44/1444.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Mat Weaving, Prone | Ending Position Mat Weaving, Prone Ending Position](/data/exercisefiles/45/1445.jpg)
Muscles
Target | Obliques |
Synergist | - |
Stabilizers | Erector Spinae | Gluteus Maximus | Deltoid, Posterior | Trapezius, Middle | Trapezius, Lower | Rhomboids |
![Mat Weaving, Prone | Muscles Front Mat Weaving, Prone Muscles Front](/data/musclemaps/79/779.jpg)
Front
![Mat Weaving, Prone | Muscles Rear Mat Weaving, Prone Muscles Rear](/data/musclemaps/80/780.jpg)
Rear