11 Abdominal Stretches To Reduce Tightness

This blog post contains the best Abdominal Stretches to address a tight stomach region.

Benefits of stretching the Abdominal muscles:

Do you sit with a slouched posture in your chair throughout the day?

If you are like most people – You probably sit like this.

In this position, the abdominal muscles (Rectus Abdominis, Internal/External Oblique) will get tight over time!

Performing the following abdominal stretches will help address this tightness and improve flexibility.

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Abdominal Stretches

Once you have established a position where you can feel a good stretch in the abdominal region, aim to push your stomach outwards to increase the stretch even more.

Note: Please be careful when performing these stretches if you have difficulty with extending your lower back.

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(The exercises have been listed from the easiest to most difficult.)

1. Lying Down

Instructions:

• Lie down on your back.
• Place your arms over your head.
• Tilt your pelvis forwards.
• Arch your lower back.
• Push your chest and stomach upwards.
• Hold this position for 30 seconds.

2. Chair Stretch

Instructions:

• Sit down on a chair.
• Lean your back against the back of the chair.
• Place your hands behind your head.
• Arch all the backwards.
• Make sure to push your chest and stomach region outwards.
• Hold this position for 30 seconds.

3. Standing

Instructions:

• Stand up right.
• Place your hands behind your waist.
• Push your hips forwards.
• Lean backwards.
• Push your stomach outwards.
• Hold this position for 30 seconds.

4. Lying on a Ball

Instructions:

• (You will need an exercise ball for this stretch.)
• Sit on an exercise ball.
• Have your feet supported against a wall.
• Lie down facing upwards on the exercise ball.
• Place your arms above your head.
• Relax your body as much as possible.
• Push your stomach outwards.
• Hold this position for 30 seconds.

(Note: You could also use a Foam Roller, Bosu Ball or Yoga Wheel to similar effect.)

5. Cobra Pose

Instructions:

• Lie down on your stomach.
• Place your hands out in front of you
• Extend your arms.
• Arch backwards.
• Try to keep your belly button in contact with the floor.
• Aim to feel a stretch in the Upper abdominal region.
• Hold this position for 30 seconds.

6. Lower Abdominal Stretch

Instructions:

• Lie down on your stomach.
• Place your hands directly underneath your shoulders.
• Extend your arms.
• Arch your spine backwards.
• Push your stomach towards the floor.
• Push your hips into the floor.
• Aim to feel a stretch in the Lower abdominal region.
• Hold this position for 30 seconds.

7. Internal Oblique Stretch

Instructions:

• Lie down on your stomach.
• Place your hands underneath your shoulders.
• Extend your arms.
• Lean backwards.
• Push your stomach towards the floor throughout this stretch.
• Turn your torso away from the side you are trying to stretch.
• Hold this position for 30 seconds.

8. External Oblique Stretch

Instructions:

• Lie down on the floor.
• Cross your leg over your body towards the opposite side.
• Spread your arms out on the floor.
• Expand your stomach.
• Hold this position for 30 seconds.

9. Wall Lean

Instructions:

• Place your hands high up onto a wall.
• Have your feet away from the wall.
• Push your hips backwards.
• Tilt your pelvis forwards.
• Push your stomach forwards.
• Hold for 30 seconds.

10. Elevated Torso

Instructions:

• Place your forearms onto a low couch.
• Have your feet on the floor away from you.
• Allow your abdominal region to sink towards the floor.
• Arch backwards.
• Hold this position for 30 seconds.

11. Bow Pose

Instructions:

• Lie down on your stomach.
• Bend both knees.
• Grab both ankles with your hands.
• Use your ankles as a point of leverage to arch your torso backwards.
• Hold for 30 seconds.

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Note:

Do not over stretch! Only stretch as far as your body can comfortably tolerate.

Aim to relax your body into the stretch position.

Do not hold your breath. BREATHE!

Position your body at slightly different angles until you obtain a specific abs stretch in the desired area.

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Conclusion

Try out these 11 different abdominal stretches to help address tightness in the stomach region.

It is important that you can feel the stretch in the desired area.

Once you are in a good position, you can increase the stretch by pushing your stomach outwards.

Focus on the one or two stretches that gives you the best stretch in the abdominal region.

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. For more information: Medical disclaimer.