Slowly bend over to your left side, creating a C shape in your side body. Planks are one of the most recognized, “hated,” but effective static core exercises there is. We’ve rounded up the 10 best and most powerful exercises to do every single day. Last Updated: June 25, 2020 And, if you’ve got a sedentary job, proper stretching can also help to undo all that desk-induced hunching of your back (this can help). You should also consult your doctor before stretching or exercising if you have an injury or a history of heart, bone, or joint issues. Breathe slowly, and hold the stretch for 30 seconds. Do it: Start in child’s pose. Here are just a selection of common stretches targeting all parts of the body. Heading to the beach? Hold the stretch for 20 to 30 seconds. We use cookies to make wikiHow great. However, stretching your abs is great for your posture and overall flexibility. To stretch your abs, do a cat stretch by getting on all-fours and arching your spine toward the ceiling while tucking your chin into your chest. It consists of moving the spine from a rounded position to an arched position—flexion to extension—and can help to maintain a healthy spine and abdominal muscles. Hold for a few seconds, and repeat. They will help you to keep your body fit and show which muscles were involved in each exercise. A strong corewhich includes your abs, obliques, and lower back muscleshelps keep your body balanced and stable, lets you maintain proper posture and exercise form, keeps your spine stable and safe, and overall, helps you move in a more controlled and efficient way. It lengthens the core, strengthens the lower back, and is a great foil to being hunched over a computer all day. Click the image for more details about performing the stretch. Stretch your legs out behind you and point your toes. Abdominal Stretches Rectus Abdominis Stretch. 15 Great static stretching exercises you should start doing. If you do have a separation in your ab muscles, it can take a month or two after delivery for this opening to close. Do it: Lie face down with your palms on the ground underneath your shoulders. Healthy Living Tips You've Probably Been Running Too Close to … By signing up you are agreeing to receive emails according to our privacy policy. If you're feeling tight and inflexible, check out this list of stretches you can do anywhere. This abdominal stretch is the easiest of them all, but don’t take it for granted. It’s important to maintain core health with ab stretches. Neck stretch Yogis will also recognize the cat/cow. Related: The 14 Best Ab Exercises for a Rock Solid Core . I want to add 100 Abdominal Exercises here. Important Note: Don't forget to breathe normally, and make sure you feel no pain. ACE Certified Personal Trainer. Do you need 100 different abdominal exercises to build six pack abs? We ask a lot of our core. Plascencia adds, “From a performance standpoint, when our diaphragm and abdominal muscles are stuck in a tight, compressed state, we sacrifice the ability of our glutes and hip flexors to function appropriately.”. Then, place your left hand behind your head and lean to the right while tensing your abs. Alternatively, stand with your arms above your head and lean back to arch your spine and stretch your abs. Yours in Health, Dr. Charles. Bend your left knee and cross your left leg over the right. Hold the stretch for 2 or 3 seconds, slowly return to a resting position, then repeat on the other side. spinal twist. Switch sides, then repeat the stretch on each side 2 to 4 times. Hip Stretches . 3. Alrighty! On an inhale, arch your back from your tailbone to your neck. The answer is No. Cheerleading (von englisch cheer ‚Beifall‘ und to lead ‚(an)führen‘, also sinngemäß „den Beifall anführen“) ist eine Sportart, die aus Elementen des Turnens, der Akrobatik, des Tanzes sowie aus Anfeuerungsrufen besteht.. You May Also Like. For more tips from our Personal Training co-author, including how to develop a stretching routine to build your abs, read on! Switch sides and repeat. cat stretch. Tip: Glute bridges are great after a hard abs workout. In addition to stretching your abs, they move your body in the opposite direction as crunches or situps. Then on an exhale, drop your head and round your back (think of an angry cat), and concentrate on pulling your navel up toward your spine. Expert Interview. Switch sides, and repeat. The 30 best abs exercises will get you ripped and lose your love handles. However, stretching your abs is great for your posture and overall flexibility. Bright Side shares with you these exercises developed by a Spanish fitness trainer. Lengthen your spine as you stretch. [2] Not every workout needs to push you past your limits. Another Muenster favorite is the cobra, a fundamental yoga pose and a beneficial abdominal stretch. You can also do a glute bridge by lying on your back with your feet flat on the floor and your knees bent. side trunk. When it comes to stretching routines, the abdominal muscles are often overlooked. This stretch will elongate and lengthen the tight tissues surrounding your abdominals, says Plascencia. How to do it: Place right elbow on left … To do just that, here are six great ab stretches, from Plascencia and Aaptiv Trainer Jessica Muenster, to incorporate into your own exercise regimen. Include your email address to get a message when this question is answered. Tip: You could focus on stretching your abs one day, target your legs the next day, and work on your chest, neck, and shoulders the day after that. This results in a deep, satisfying stretch. By lying on the floor and stretching in both directions, your abs get pulled from the top and bottom. Keep these workouts handy to sneak in a quick, fat-burning sweat. Subscribe now for a weekly dose of inspiration and education. I would like to receive weekly fitness articles and inspiration from Aaptiv Magazine. Place your left hand … Muenster likes the classic standing side stretch. Work these ab stretches into your weekly Aaptiv workout routine to build and maintain a strong, flexible core. Note: To enter the cow pose from the cat pose, bring your head up, lower your abdomen toward the floor, and point your tailbone toward the ceiling. Hold the pose for 20 to 30 seconds, then repeat each pose an additional 2 to 4 times. Everything you need to know from the basics to the benefits. Trunk Stretches. Drop your head and round your back and neck by pulling your abs in. Begin this abdominal stretch lying on your stomach with your hands in the press up position as demonstrated (figure 2). Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques. There are many machines available today that can help you tone your abs. Each time you stretch, try to surpass whatever limits you had the last time you stretched so you become more flexible. Slowly return to the child’s pose position, and repeat. % of people told us that this article helped them. Gently straighten your elbows, letting your back fall into an arch. By using our site, you agree to our, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/ae\/Stretch-Your-Abs-Step-1-Version-4.jpg\/v4-460px-Stretch-Your-Abs-Step-1-Version-4.jpg","bigUrl":"\/images\/thumb\/a\/ae\/Stretch-Your-Abs-Step-1-Version-4.jpg\/aid9371740-v4-728px-Stretch-Your-Abs-Step-1-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"