Top Static Stretches - The Abdominal Stretch

To stretch out your abs you can perform the following stretch either on your elbows or on your hands, depending on your flexibility. 

To perform the On Elbows/Rising Abdominal Stretch, lie face down and bring your hands close to your shoulders. Keep your hips on the ground, look up slightly and rise up onto your elbows. 

• This stretch will extend the transversus abdominis, rectus abdominis, psoas major and minor, and the iliacus.

To perform the Rising Abdomonal Stretch, lie face down and bring your hands close to your shoulders. Keep your hips on the ground, look up and rise up by straightening your arms. (Basically it stretches the same abdominal muscles the on elbows/rising stretch does, but once you lift up onto your hands you are deeper into the stretch.

• This will stretch the external and internal intercostals, external and internal obliques, transversus abdominis, rectus abdominis, psoas major and minor, and the iliacus.

This is the 9th of our Top Static Stretches Series of posts. Stay tuned for the more great articles on Stretching and Flexibility. *Note to always warm up before performing static stretches. It is important to hold each stretch for a minimum of 30-60 seconds for full benefit.*

1. Quadriceps Stretch
2. Calves Stretch
3. Achilles and Soleus Stretch
4. Adductor Stretch
5. Abductor Stretch
6. Hip Flexors
7. Low Back Stretch
8. Triceps & Lats Stretch
9. Abdominal Stretches
10. Upper Back Static Stretch
11. Hamstring Stretch
12. The Neck Stretch
13. Chest and Shoulder Stretch

Reference:

Lucette., & Clark, C. (2008) NASM Essentials of Personal Fitness Training (p. 139-171)