The best exercises for stretching your abs

Lying abdominal stretch

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After a hard workout, it is always helpful to stretch. We prepared for you 5 exercises for stretching the muscles of the abs.

With our exercises you will find out how to stretch abs.

Camel Pose

  1. 1 Kneel. Put your hands back and rest them in the buttocks, gradually begin to bend back. The angle between the leg and thigh is 90 degrees and does not change throughout the exercise.
  2. 2 When you are already bent hard enough, move your hands on your heels. At the same time, the chest bends upward, and the eyes look back.

Bending back while sitting on your knees

Rectus Abdominis Stretch

  1. Lie on the mat face down. The legs are straight.
  2. Place your palms at chest level. Begin to straighten your arms, while bending your body back.
  3. Straighten your arms to the end. The pelvis should be raised. The emphasis is only on the palm and the outside of the foot. Look up and forward.

Dog pose face up

Child’s pose

Muscles used:

gluteus maximus

posterior muscles

hamstrings

spinal extensors

Картинки по запросу "Lying abdominal stretch child pose"

  1. In the starting position, take a deep breath and a sharp exhale.
  2. From a kneeling position, sit back on your heels. Lean forward, lie on your knees with your stomach and stretch your arms.
  3. Hold this pose for 1 minute.

Abdominal stretch: cat stretch

Картинки по запросу "Lying abdominal stretch cat"

Cat is one of the basic exercises that will be appropriate in any training. It belongs to the category of static exercises, and is easily performed at home, without requiring additional equipment. Represents alternating extension and flexion of the back. It is recommended that you complete at least 5–10 reps in one workout.

  1. In the starting position, take a deep breath and a sharp exhale.
  2. On exhalation, you need to round your back as much as possible, retract your stomach and squeeze your buttocks as much as possible. At the same time, the pelvis should remain straight, the coccyx looking down, the head is lowered.
  3. In this position, count to 8, then bend your back in the lower back and raise your head up. Pull the pelvis up.
  4. After that, return to the starting position and inhale.
READ  Raising a leg lying on its side: the effectiveness of the exercise

Deflection back standing

  1. 1 It is carried out standing.
  2. 2 Put your fingers together and lift them up with your palms out.
  3. 3 Pull the joined hands back, bending so that the buttocks are tense. This will avoid unnecessary strain on the lower back.

Deflection back standing

Sideways tilt

  1. 1 Stand straight, feet together, arms raised up in the same position as in the previous exercise.
  2. 2 First, pull up with your hands, and then make slow inclinations with your hands up left and right. Do not take your legs off the floor, try to stretch the oblique muscles of the abdomen.

Tilts up and sideways

Lying rotation stretchTwisting the spine lying

  1. 1 Lie on your back, arms outstretched to the side and palms pressed to the floor.
  2. 2 Bend the left leg at the knee and turn it to the right, trying to reach it to the floor from the side of the second leg. At the same time, try to keep your right leg straight. Turn your head to the other side of the knee.
  3. 3 Repeat the exercise for the other leg.

Author: Jones Wright