Abs Stretching Exercises




The Bow

This yoga-inspired exercise stretches the the abdomen, front of the shoulders, and front of the hips and thighs

Equipment
Exercise Mat

Exercise Technique

  • Lie on your stomach, bend your knees and reach backward to hold your ankles or shins.
  • Contract the muscles between your shoulder blades as well as your buttocks to initiate the movement.
  • Use your arms to help hold you in position.
Performance Tips
  • Keep your legs apart if your back is not so flexible. Otherwise, keep the legs together.
  • Make sure to start the movement with the contraction of muscles at the back of your body and not by pulling on your legs with your arms.

Repetitions

One breath equals breathing in and breathing out. Hold for five breaths. Do once or twice.



Folded Side Bend


Stretches the sides of the torso.

Equipment
Exercise mat

Exercise:

  • Sit on your heels with your arms in front of you.
  • Keeping your hips stationary, slowly bend at the waist as you walk your fingers on the floor.
  • Hold the stretch for 15 to 30 seconds.
  • Walk your fingers back to the middle then repeat the stretch on the other side.

Performance tips:

  • Avoid this exercise if it bothers your knees.
  • Keep your hips steady in place as you bend sideways with the waist.
  • Try to look behind you as you hold the stretch.
  • Avoid holding your breath as you maintain the position of the stretch.
Repetitions:

Do one to three times.






Modified Upward Dog

One of the reasons for a bulging stomach can be the habit of slouching. This yoga-inspired exercise counteracts this common posture fault by stretching the abdominal muscles and contracting the muscles of the back

Equipment
Exercise mat.

Exercise Technique

  • Lie face down on a yoga mat with your arms bent. Forearms and palms are flat on the mat with your elbows pointing towards your feet. Legs should be wider than your hips.
  • Lift your chest and carefully straighten your arms as you arch your spine.
  • Hold for the desired number of breaths.
  • Rest. Repeat if you want to.

Performance Tips

  • Initiate the movement by lifting your chest (you will feel your upper back muscles contracting), not your neck.
  • At the top position, lengthen your neck and gently bring your shoulders away from your ears.
  • Lift only as high as it is comfortable for your back. There is no need to straighten the arms completely.
  • Keep breathing as you hold the pose.

Repetitions:

  • One breath equals an inhalation and an exhalation. Keep your breaths steady and consistent in length and depth. Do three to five breaths.
  • Another option is to do five to ten repetitions of inhaling as you lift up and exhaling as you lower down.







 Seated Spinal Twist 1


Stretches and tones muscles in the waist area (obliques). It also relieves lower back stiffness.

Equipment
Exercise mat.

Exercise Technique

  1. Sit cross-legged on an exercise mat.
  2. Gently turn your torso to the right. Rotate at the waist as far as you can go.
  3. Place your right hand behind you and your left hand on your right knee.
  4. Hold for 10 to 15 seconds.
  5. Gently return to the starting position and repeat on the other side.

Performance Tips

  1. Turn slowly and avoid jerking your spine.
  2. Make sure to do the exercise with proper posture - back should not be rounded. If you cannot maintain a straight back in this position, try sitting on a rolled up towel.
  3. Continue breathing as you hold the pose.





Seated Spinal Twist 2

This yoga-inspired exercise stretches and tones muscles in the waist area (obliques). It also relieves lower back stiffness.

Equipment
Exercise mat.

Exercise Technique

  1. Sit with your legs straight on an exercise mat.
  2. Bend your right leg and bring the heel as close as you can to your buttocks while still maintaining a straight back.
  3. Gently turn your torso to the right. Rotate at the waist as far as you can go.
  4. Place your left arm around your right knee and gently pull the knee close to your chest. Place your right hand behind you on the floor.
  5. Hold for 10 to 15 seconds.
  6. Gently return to the starting position and repeat on the other side.

Performance Tips

  1. Turn slowly and avoid jerking your spine.
  2. Make sure to do the exercise with proper posture - back should not be rounded. If you cannot maintain a straight back in this position, try sitting on a rolled up towel.
  3. Continue to breathe as you hold the pose.





Standing Abdominal Stretch

To help prevent lower back stiffness and counter-balance sitting in a slouched position, take a stretch break every hour.

Exercise:

  1. In a standing position, place your hands, fingers down, on the back of your hips.
  2. Gently lean backward as you lift your chest to the ceiling.
  3. You should feel a mild stretch in the abdominal muscles, and a mild pressure in the lower back area.
  4. Hold for 5 to 10 seconds.

Performance tips:

  1. Instead of just arching the lower back, think of lifting the chest to the ceiling.
  2. Continue to breathe as you hold the stretch.
  3. If you have any kind of lower back problem, please consult your doctor first before doing this stretch.





Supine Backward Bend on Stability Ball

This yoga inspired exercise stretches the chest, abs, and front of the hips.

Equipment
Stability ball.

Exercise Technique
1. Start by sitting on the ball with your legs hip width apart.
2. Slowly lower yourself into a flat position by walking your feet forward while you simultaneously lean backwards.
3. Once the ball is behind your lower back, place your hands behind your head.
4. Carefully arch backwards by dropping your head and shoulders.
5. Hold for 10 to 15 seconds.
6. Slowly lift your head and shoulders. Return to the sitting position by walking your feet backwards as you simultaneously lean forward.

Performance Tips
1. Maintain an even rhythm of breathing.
2. To increase the stretch, straighten your legs so you can bend further backwards.
3. You can also drop your hands towards the floor.

 Repetitions
One or two times.

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