How to Do Abdominal Stretching

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Abdominal stretching is a crucial component of any fitness routine. Thanks to its myriad of benefits, such as improved posture, increased flexibility, and reduced risk of injuries, incorporating abdominal stretches into your daily exercise regimen is highly recommended. Whether you are an athlete, a fitness enthusiast, or someone who simply wants to maintain a healthy lifestyle, knowing how to do abdominal stretching properly is essential. In this guide, we will explore various abdominal stretching techniques, their purpose, and step-by-step instructions to ensure you perform them correctly. So, let’s dive in and unlock the secrets of effective abdominal stretching to achieve maximum results and enhance your overall well-being.

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This article was co-written by Monica Morris. Monia Morris is an ACE (American Council on Exercise) certified personal trainer based in the San Francisco Bay Area. With over 15 years of fitness coaching experience, Monica started her career as a fitness trainer and was ACE certified in 2017. Her sessions emphasize warm-up, post-workout cooling, and stretch techniques. .

There are 15 references cited in this article that you can view at the bottom of the page.

This article has been viewed 3,557 times.

When doing stretching exercises, many people often do not pay attention to the abdominal muscles. However, doing abdominal stretches will help a lot to improve posture and increase flexibility for the body. You can try static stretches like the cobra pose, the cat and the cow pose, or dynamic stretches like the bridge pose and the backside. If you have an exercise ball, you can do full-body stretches to stretch your abs. To avoid injury, don’t forget to warm up before exercising, breathe evenly while stretching, and avoid stretching the same muscle for two days in a row.

Table of Contents

Steps

Static stretching exercises

Practice the cobra pose. You will lie on your stomach on the floor, with your hands under your shoulders. Press your hips into the floor, using your hands to slowly lift your upper body so that your chest is facing out, your face is facing forward. Hold the position for about 20 to 30 seconds and then return to the resting position, then repeat 2 to 4 times. ^{[1] X Research Source}

• Bend your elbows slightly and try to get your entire spine to form a curve instead of just bending the lower back.
• To increase the stretch, you can straighten your arms and lift your hips slightly off the floor to get into face-up dog pose. ^{[3] X Research Sources}

Lengthen your spine while doing this pose . If you feel pressure, tension, or discomfort when doing backbending yoga poses like the cobra pose, focus on elongating your spine instead of trying to arch your back. ^{[2] X Research Source}

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Exercise your abdominal muscles in a standing position. You will stand upright, feet hip-width apart. Raise your arms above your head. Lean back and bend your spine to open up your abs and chest muscles. Hold the pose for about 20 to 30 seconds then repeat 2 to 4 more times. ^{[4] X Research Sources}

• Remember to keep your balance as you lean back.

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Practice the cow cat pose to stretch the abdominal muscles and spine. You will support your hands and feet, arms straight with shoulders, and knees below hips. Next, draw your abs, pushing your spine toward the ceiling like an angry cat flexing its back. Chin towards the chest and hold the position for about 20 to 30 seconds. ^{[5] X Research Sources}

Note: From the cat pose, you will move into the cow pose by, raising your head, lower your lower abdomen toward the floor, pushing your buttocks toward the ceiling . Hold the pose for about 20 to 30 seconds then repeat 2 to 4 more times.

Don’t forget to stretch the sides. You will stand up straight, feet hip-width apart, knees relaxed. Raise your left hand, right hand on your hip. Keep your hips still and lean to the right until you feel a stretch in the left upper body muscles. ^{[6] X Research Sources}

• Hold the pose for 20 to 30 seconds, then repeat with the left side. You will do 2 to 4 extra reps on each side.

Practice lying down position. You will lie on your back on an exercise mat. Straighten right leg, raise left leg. Bend the left knee, slowly lower the left leg to the right. Spread your arms wide, look to the left, and then slowly twist your hips to the right. ^{[7] X Research Sources}

• Hold the pose for about 5 seconds then repeat 5 times on each side.

Do more hip stretching exercises. You’ll start in a lunge with your right leg, slowly lowering your left knee, squeezing your hips and buttocks. Raise your left arm, then push your hips forward slightly. You can increase the stretch by leaning slightly to the right. ^{[8] X Research Sources}

• Hold the pose for about 20 to 30 seconds. Switch sides and repeat 2 to 4 times on each side.

Stretching exercises

Do 15 times the bridge pose after working out the abs. You will lie on your back, arms extended at your sides, knees bent, feet flat on the floor. Squeeze your pelvic muscles, lifting your buttocks off the floor to form a diagonal line from shoulders to knees. Hold the position for about 1 to 2 seconds and then slowly lower your hips to the floor. ^{[9] X Research Source}

Tip: You should do bridge pose after doing strong abdominal exercises. In addition to stretching the abdominal muscles, this pose will move the body in the opposite direction of the crunch. This helps balance and stabilize the core muscles as well as the spine.

Practice leaning back in a standing position. You will stand up straight, feet hip-width apart, knees slightly bent. Place the left hand behind the head, the right hand to the body. You will pull your navel toward your spine and lean to the right, lowering your right hand toward the floor. ^{[10] X Research Source}

• Hold the pose for 2 to 3 seconds then repeat with the other side. Do this exercise 10 times on each side.

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Use an exercise ball to stretch your abdominal muscles. You will lie on your back on an exercise ball, knees bent, elbows bent, and arms in front of your chest. Push back, straighten your legs, or reach your arms over your head. The whole body will form a long curve on the ball and you will feel the abdominal muscles being stretched very comfortably. ^{[11] X Research Source}

• Hold the pose for 2 to 3 seconds then return to the starting position. Repeat 10 to 15 times.

Build safe stretching habits

Warm up 5 to 10 minutes before stretching. A gentle warm-up activity will help blood flow, prepare muscles for stretching, and avoid injury. You can walk briskly, go for a light jog, jump or do other aerobic exercises to warm up your body. ^{[12] X Trusted Source Mayo Clinic Go to Source}

• Stretching after doing high-intensity exercises is also very good.

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Do not relax and then stretch again. You should try to stay in position instead of relaxing and then stretching again, which can lead to cramps or other injuries. ^{[13] X Research Source}

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Breathe during exercise. You should not hold your breath while doing stretching or other exercises. Inhale at the start of the pose, exhale as you stretch, and inhale as you bring your body back to the starting position. ^{[14] X Research Source}

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Stretch a muscle group for a few minutes two to three times a week. Stretching one muscle group each day can lead to injury risks, so try to stretch different muscle groups each day. Aim to stretch a specific muscle group for 2 to 3 minutes, 2 to 3 days a week. ^{[15] X Trusted Source Mayo Clinic Go to Source}

Tip: Today you can focus on stretching your abs, tomorrow on stretching your legs and right there on your chest, neck and shoulders.

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Do regular stretching exercises during breaks. Sitting on a chair or performing certain movements for a long time will make the body very tired. You may not be able to do the cobra pose or the cow cat pose at the office, but you can absolutely do the ribcage during breaks. ^{[16] X Trusted Source Mayo Clinic Go to Source}

• Because there is not enough time and conditions to warm up, when doing stretching exercises during breaks, you should practice slowly and gently.

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Consult a doctor if injured. Many people believe that stretching is only effective when you have pain or muscle tension. However, continuing to stretch damaged muscles can lead to more serious problems. ^{[17] X Trusted Source Mayo Clinic Go to Source}

• You should consult your doctor before stretching or exercising if you have an injury or have a history of heart disease or related diseases.

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Advice

• The best way to keep your body flexible and stretch your muscles regularly.
• Each time you stretch, try to overcome your previous limit to make your body more and more flexible.
• A more flexible body will help you perform daily activities more easily, and the circulatory system will also improve.

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This article was co-written by Monica Morris. Monia Morris is an ACE (American Council on Exercise) certified personal trainer based in the San Francisco Bay Area. With over 15 years of fitness coaching experience, Monica started her career as a fitness trainer and was ACE certified in 2017. Her sessions emphasize warm-up, post-workout cooling, and stretch techniques. .

There are 15 references cited in this article that you can view at the bottom of the page.

This article has been viewed 3,557 times.

When doing stretching exercises, many people often do not pay attention to the abdominal muscles. However, doing abdominal stretches will help a lot to improve posture and increase flexibility for the body. You can try static stretches like the cobra pose, the cat and the cow pose, or dynamic stretches like the bridge pose and the backside. If you have an exercise ball, you can do full-body stretches to stretch your abs. To avoid injury, don’t forget to warm up before exercising, breathe evenly while stretching, and avoid stretching the same muscle for two days in a row.

In conclusion, abdominal stretching is a highly effective way to improve flexibility, relieve tension, and enhance overall physical well-being. By incorporating different types of stretches such as seated twists, supine twists, and cat-cow poses, individuals can target the muscles in their abdomen, lower back, and hips, promoting better posture and reducing the risk of injury. Practicing regular abdominal stretching routines can also enhance digestion, improve circulation, and increase energy levels. It is important to remember that consistency and proper form are key to maximize the benefits of abdominal stretching. Begin gradually and listen to your body, never pushing past your limits. With dedication and patience, incorporating abdominal stretching into your exercise routine can lead to significant improvements in your flexibility and overall fitness level. So take a few minutes each day to stretch your abdomen, and reap the numerous physical and mental rewards that come with it.

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