The abdominal stretch is a prone back-extension exercise where you lie face down and gently lift your chest off the floor by pressing through your hands, stretching the rectus abdominis and front of the body. It is essentially a gentler version of cobra pose and counteracts forward-hunched posture.
Muscle Group
Abs, Chest, Core
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the rectus abdominis and front of the body
- Counteracts forward-hunched posture
- Improves spinal extension mobility
- Opens the chest
- No equipment needed
- Gentle enough for daily use
How to perform
- Lie face down on the floor with legs extended behind you.
- Place your hands on the floor under your shoulders, elbows bent and tucked close.
- Press your hips and thighs into the floor.
- Inhale and slowly press up, lifting your chest off the floor by partially or fully straightening your arms.
- Lift only as far as comfortable. Keep your hips on the floor.
- Feel the stretch through your abdominals and front of your body.
- Hold for 10 to 30 seconds. Breathe deeply.
- Lower back down under control. Repeat two to three times.
FRONT VIEW
BACK VIEW
Abs
Primary
Chest
Primary
Lower Back
Primary