Abdominal anatomy, Why are ab stretches important?, How to stretch the abs, When is the best time to stretch your abs?, 7 effective ab stretches

Woman doing upward dog yoga. (Alexandr Dubynin / Getty Images)

Our core is an area we are constantly working — whether it's during a workout, maintaining our balance when walking or stabilizing us during daily movement.

Despite how much we use the core, stretching the area isn't something most of us do often, if at all. But these muscles deserve some attention, too. Not to mention that a tight core can impact your posture, hip flexors and low back. Learning how to stretch the abs properly is just as important as strengthening them — especially if you’re dealing with soreness, tightness or spend long hours sitting.

Here’s what to know about your core muscles, why you should be stretching them, and the best ab stretches to add to your routine.

Abdominal anatomy

Your core includes more than just the “six-pack.” It’s made up of four main muscle groups:

Rectus abdominis: most commonly referred to as the “six-pack” muscles.
Transverse abdominis: deep core stabilizer that wraps around your spine like a corset.
External obliques: run diagonally along your sides; also help with twisting and lateral movement; the muscles that give the “v-cut.”
Internal obliques: located beneath your external obliques; help with rotation and side-bending.

Why are ab stretches important?

Just like any other muscle, your abs can get tight, especially after intense core workouts, long periods of sitting or hunching forward, and movements that require repeated trunk flexion (crunches, leg raises, etc.). That's why it's important to not forget the area.

Regularly stretching the abs is beneficial for both improving your performance and overall physical health. It helps improve posture and counteract slouching, relieve tension and soreness in the core and increase flexibility to unlock movements like backbends or bridges. Stretching the abdominals also promotes better breathing by opening up the front of the body. And it's also helpful for combatting common aches and pains as it improves spinal mobility and reduces low back pain and discomfort.

How to stretch the abs

The key to a good ab stretch is through a process called reciprocal inhibition — when you put your spine into spinal extension (like in cobra pose) and squeeze, the muscle group on the opposite side of the body is forced to relax. Stretching the abs this way opens the front of the body, and avoids compressing the lower back.

Make sure to hold each stretch for 15–30 seconds and breathe deeply and calmly. For a deeper, more effective stretch session, hold for 30-60 seconds each.

When is the best time to stretch your abs?

The best time to stretch the abs is after a workout when your muscles are warm and stretching can help reduce tightness and improve recovery. It's okay to stretch them before an intense workout, but be sure to do dynamic stretches (not long holds) to prep for backbends or overhead lifting. Ab stretches can also be beneficial any time you’re feeling tight or sore from sitting, slouching or feeling post-exercise core burn.

7 effective ab stretches

Stretching your abs might feel like an afterthought, but it can make a huge difference in how your body feels and moves. Incorporating a few ab stretches at the end of your workout or during a midday slump can improve flexibility, posture and recovery. Save this list for your next core day — or better yet, keep it on hand for whenever you’re feeling crunched up (literally).

Modified cobra stretch with twists

Lie face down with your hands on the floor by your shoulders. Press into your palms to lift your chest up, keeping your hips on the floor. Look forward or slightly up. Then, slide one elbow toward the middle of the body, resting it in front of your chest, and reach the opposite hand back to lightly rest on the back of the same leg. Hold for a breath and then come through center and repeat on the other side. For an extra stretch, imagine you’re dragging yourself forward with your forearms.

Standing overhead reach

Stand tall with feet hips-width apart. Reach both arms straight up overhead and then lean back slightly. Engage your glutes and lift taller without dumping into your low back to protect your spine.

Wall oblique stretch

Stand beside a wall, a few feet away. With the arm closest to the wall, press the palm into the wall at shoulder height. Cross your inside ankle over your outside ankle and lean your hips away from the wall. Gently lean toward the wall and lift your outside arm up and over your head feeling the stretch in the side body. Repeat on the opposite side.

Upward dog & side seal

This is a more advanced move, so be sure to start with the modified cobra stretch with twists before trying this move. Start in a position similar to cobra, but lift your hips and thighs off the floor, resting your weight on your shins and tops of your feet. Keep your shoulders away from your ears and engage your upper and mid back. Hold here for a few breaths. Then, roll onto your left hip and stack the right leg on top of the left, keeping your left arm straight and pushing into the ground. Gently rest your right fingertips on the floor in front of you for balance. Breathe here before moving through center to perform on the right side.

Swiss ball stretch

Start sitting on the floor with your feet flat on the ground and knees bent. Place an exercise ball behind your upper back. Lie back over the ball, arms overhead. Drop your hips and let your spine and abs gently open over the ball.

Extended puppy pose with side reaches

Start kneeling on the ground. Walk your hands forward on the floor until they are straight in front of you, lowering your chest toward the ground. Keeping your lower body still, alternate reaching to each side. Feel the lengthening in your abs and lats.

Wheel pose

This is another advanced move. Lie on your back and bend your knees with your feet flat on the floor. Place your palms on the ground next to your ears, with your fingertips pointing toward your body. Push through your heels and hands to lift your hips and torso off the ground; squeeze your glutes and reach your armpits over your wrists. The goal is to get your arms straight and head off the ground.