The Anatomy Of The Abdominal

    4 muscles

    • Rectus Abdominis
    • Transverse Abdominal
    • Internal Oblique
    • External Oblique
Abdominal Wall | Abdominal Stretches

This is a muscle group when increasing strength is commonly focused on can sometimes become too tense and can lead to postural problems. This is where abdominal stretches can assist you.

Benefits Abdominal Stretches

Abdominal stretches help in maintaining a balance between strength and flexibility within the core. While not as common, a tight core can lead to postural problems.

Abdominal Stretching Exercises

Baby Cobra Pose

    Baby Cobra Pose 1 | Abdominal Stretches
    Baby Cobra Pose 2 | Abdominal Stretches
  • Start lying down on your stomach with your palms on the floor directly under your shoulders. Your feet should be pointed.
  • Keeping your elbows to your sides, press your hands firmly into the floor and begin to lift your chest into a mild backbend.
  • Once in position, actively press your shoulder blades into your upper back and expand your chest as you breathe in.
  • Without lowering your chest, draw your shoulders away from your ears as to elongate your neck and lifting the base of your skull away from your shoulders.
  • When you are ready to come down, slowly lower yourself to the floor, keeping your torso long.
  • Hold the stretch for 20-30 seconds.

Side Bend

    Side Bend 1 | Abdominal Stretches
    Side Bend 2 | Abdominal Stretches
  • Stand straight with your feet hip-width apart and look directly ahead of you.
  • Lift one arm up above your head and slowly bend sideways while reaching down with the opposite hand, until you feel a stretch at the side of your trunk.
  • Maintain the stretch without twisting or leaning forward. Slowly return to initial position.
  • For more support, you can stand next to a wall so your outstretched hand can use the wall as extra support.
  • Hold the stretch for 20-30 seconds.

Seated Rotation

    Seated Rotation 1 | Abdominal Stretches
    Seated Rotation 2 | Abdominal Stretches
  • Sit down on a chair with your spine straight.
  • Rotate your body to one side and hold the position.
  • Can use the chair to help hold the position.
  • Hold the stretch for 20-30 seconds.
  • Don’t push yourself into pain.

  • Howley, E. T., & Franks, B. D. (2007). Fitness Professional’s Handbook (5th ed.). Champaign, IL: Human Kinetics.
  • Moore, K. L., & Dalley, A. F. (2006). Clinically Oriented Anatomy (5th ed.). Baltimore, MD: Lippincott Williams & Wilkins.
  • Nieman, D. C. (2011). Exercise Testing and Prescription: A Health-Related Approach (7th ed.). New York, NY: McGraw-Hill.
  • Sá, M. A., Neto, G. R., Costa, P. B., Gomes, T. M., Bentes, C. M., Brown, A. F., et al. (2015, Mar 29). Acute Effects of Different Stretching Techniques on the Number of Repetitions in A Single Lower Body Resistance Training Session. Journal of Human Kinetics , 177–185.
  • Sherwood, L., & Kell, R. (2010). Human Physiology: From Cells to Systems, First Canadian Edition. Toronto, ON: Nelson Education.

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