With a Master of Science in Dietetics and Exercise Science, 11 years of experience in fitness, and 5 years in nutrition, Hollee Mohni is a professional dedicated to improving individuals' health and confidence through sustainable habits.
Practicing abdominal stretches before or after your workout could help prevent or reduce tightness or soreness around your abs. Your abs and core may feel strained, tight, or sore after a hard workout. You’d likely do anything to ensure you can continue your ab-toning and core strengthening workouts without worries.
Fortunately, our abdominal stretches will help maximize intense workouts while also helping reduce injury. You’ll also discover abdominal stretches to use in a variety of positions, why stretching matters, and its impact on your overall workout routine.
An abdominal stretch is a stretch performed when the abdominal area is held in an elongated or extended position with mild to moderate tension on the area.
The lying abdominal stretch is one of many abdominal stretches. More abdominal stretches include:
But first, discover why abdominal stretching matters.
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There are many abdominal muscles working to perform different functions of our core. When those muscles are tight due to being weak or overworked, we can start to see postural issues, movement issues, referred pain, among others.
Your ab muscles are more than the famous 6-pack. The Cleveland Clinic says you have four main abdominal muscles (1):
The abdominal muscles are just one group of muscles in a much larger network of core muscles. As a collective group they act as stabilizers, mobilizers, and balancers to our trunk. Some of the other core muscles include (8):
Abdominal stretches may benefit you in various ways. The Mayo Clinic suggests stretching benefits your muscle flexibility, which may also help with the following (17):
The improvements you may achieve allow you to warm your muscles up before a workout or cool them down. Harvard says the failure to stretch and warm muscles before working out could weaken them as the fibers shorten, causing abdominal tightness (19).
Meanwhile, Louisiana researchers found that stretching may increase muscle length and encourage collagen fibers to help muscle recovery (9).
Harvard suggests holding a stretch for at least 30 seconds without bouncing or adding sudden movements that may hurt the cold muscles (19). Avoid holding the same stretch for longer. Instead, use alternating stretches to warm various muscles.
The Cleveland Clinic suggests safety tips to warm and cool your muscles properly (17):
Finally, know the difference between static and dynamic stretches. The Hospital for Special Surgery states that static stretches are while lying down, sitting, or standing still (16). These are good for cooling muscles after a workout.
Meanwhile, dynamic stretches apply some movement to prepare muscles for a workout. A lying crossover stretch with twisting reps is dynamic, whereas holding the same position for a few seconds is static.
The lying crossover stretch is the ideal example of how core and ab muscles work together. Sportskeeda suggests the lying crossover stretch targets the lower back, hips, glutes, obliques, and more, acting as a dynamic full-body stretch (20).
Read more: 10 Glute Stretches for Instant Relief
Completing an abdominal stretch lying down can be the simplest way to stretch those abs and core muscles to help you before and after workouts. You’ll focus on static stretches with a few dynamic variations.
First, let’s focus on lying abdominal stretches before standing or sitting.
WebMD says the cobra pose may work that small triangular pyramidalis muscle above the pelvis (12). It also stretches the rectus abdominis, transversus abdominis, obliques, trapezius, and pectoral muscles.
The locust pose stretches more than your abs and core muscles. It also stretches the glutes, hips, arms, and hamstrings while opening your chest (13). However, avoid crunching your neck or bending your knees during the hold.
The cat-cow yoga pose isn’t a lying stretch, but a stretch in the quadruped position, meaning you will be on your hands and knees. The pose stretches your abdominal muscles as you suck them toward your spine (7). Engaging the abs and core muscles should be a priority in this pose.
Let’s leave the lying abdominal stretch variations to show you some standing options.
A simple static ab stretch will target the muscles you wish to stretch (1). It feels like a regular stretch but does wonders to relieve tightness after a workout.
A static wall lean has similar effects to the standing ab stretch, targeting the abdominal and core muscles (1). You’ll also feel some pulling on your upper shoulders and biceps.
Another static stretch you should consider is the leaning tree pose because it stretches the obliques on your sides (1). You must focus on rotating movements to stretch the obliques.
Doing stretches in a chair can also target the right abdominal muscles. Let’s see how.
A side bend stretches your obliques, rectus abdominis, erector spinae, and intercostal muscles between your ribs (15). Ironically, the seated side bend has the same benefits as the standing version, which includes improved posture from sitting too long.
You stretch your rotation-focused obliques in a seated position with this twist (1). It’s good to stretch them because many exercises require the obliques to function properly.
Yoga pose variations are good to try when the original pose has enormous benefits (11). The original bow pose stretches your ab and core muscles, even the glutes, and into your hamstrings. However, this variation is easier for people without much flexibility.
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Targeting the lower abdominal muscles means you should aim to stretch the related core muscles. Let’s get you started.
This static stretch moves your body similarly to the cobra pose, letting you target the pyramidalis above the pelvic floor (12). However, it stretches you further, and you should stop if you feel pain. Choose a low enough chair and a smooth floor to practice this stretch.
WebMD suggests the bow yoga pose is another brilliant lower abdominal stretch (11). It strains your lower abdominal muscles, glutes, and hips more.
This static stretch is easier than a supine twist, and it stretches the lower abdominal muscles while targeting the side obliques. Not many stretches target the obliques unless you add twists and rotations, as it’s the primary muscle function (1).
Read more: 8 Upper Back Stretches for Mild Back Pain
Other muscles work with your abs, too. So, let’s show you three more stretches to enjoy.
A good chest and bicep stretch should target the chest’s pectoral minor and major muscles (3). They’re responsible for upper limb movements. Meanwhile, the biceps are the thick muscles in the upper front arms (6). A chest opener on a stability ball will stretch these muscles with your abs.
The upper back and torso also rely on the rhomboid minor and major muscles (2). These muscles help to stabilize your trunk and shoulders. A rhomboid stretch may not hit the abs but targets the upper back muscles you often miss with other stretches (14).
Stretching before bed feels good because it relaxes you. Japanese scientists found that static stretches could activate the parasympathetic nervous system to help you feel relaxed (18). It also improves blood flow to the muscles to induce further relaxation.
Stretching benefits you at night and in the morning. Doing static stretches before bed relaxes you. On the other hand, stretching could activate beta brain waves, which you experience in alert consciousness (18). It can help you kickstart your day with a clear mind.
Colorado State University says stretching aids the body in producing more serotonin, the sleepy hormone (21). Serotonin can also boost your mood. Feeling happier could make you feel sleepy. Stretching also reduces muscle tension and may help to reduce pain.
No, you should wait 30-60 minutes after a snack or 1-2 hours after a meal before you stretch (10). The Cleveland Clinic suggests the abs also maintain the pressure inside your stomach (1).
A lying twist stretch is also called a supine twist in yoga, and Very Well Fit suggests it may relieve back pain (5). However, you may also injure your back with improper technique. You should never force yourself into the twist and stop immediately if you feel pain.
The abdominal stretch options are plentiful so aim for stretching multiple abdominal muscles after workouts with these static choices. Also, follow the safety tips and instructions carefully to avoid potential injury in some poses. Choosing multiple stretches for 5-10 minutes post-workout will do wonders. Try them today!
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