Backward Abdominal Stretch

Gently stretch your rectus abdominis and obliques with the Backward Abdominal Stretch.

BeginnerWaist Body weight

Movement: Compound
Force: Static
Per set: 1 min
Rest: 30s

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Backward Abdominal Stretch

Isolation

Lying (prone) Abdominal Stretch

Waist · Rectus Abdominis · Body weight

Beginner

Isolation

Middle Back Stretch

Waist · Obliques · Body weight

Beginner

Description

A stretching exercise aimed at the abdominal muscles, performed by leaning backwards while sitting on your knees.

Save Backward Abdominal Stretch to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Backward Abdominal Stretch

01
Setup
Kneel on the floor with your knees hip-width apart and your feet flat on the ground, pointing backward. Ensure your hips are directly above your knees.
02
Setup
Place your hands on your lower back, fingers pointing downwards, for support and to encourage an upright posture.
03
Gently lean your torso backward, keeping your hips stationary over your knees and your core engaged.
04
Continue leaning back until you feel a gentle stretch across your abdominal muscles, avoiding any discomfort in your lower back.
05
Hold this stretched position for the prescribed duration, breathing deeply and evenly throughout the stretch.
06
Slowly return to the starting kneeling position by engaging your core and using your hands for support.

Tips

Focus on controlled breathing: Inhale as you prepare to lean back, and exhale slowly as you deepen the stretch, allowing your abdominal muscles to relax further.
Maintain a neutral neck: Avoid craning your neck backward excessively; instead, keep your chin slightly tucked and your gaze directed towards the ceiling to maintain spinal alignment.
Engage your glutes: Lightly squeezing your glutes can help stabilize your hips and prevent them from shifting forward, ensuring the stretch remains focused on the abdominals.
Listen to your body: Only lean back as far as comfortable, feeling a gentle stretch rather than pain, especially if you have any lower back sensitivity.

Common mistakes

Arching the lower back excessively: Avoid over-arching your lumbar spine by keeping your core gently engaged and initiating the lean from your upper back rather than your hips.
Letting hips shift forward: Prevent your hips from drifting forward by actively pressing your knees into the floor and keeping your hips stacked directly over your knees throughout the stretch.
Holding your breath: Remember to breathe deeply and continuously during the stretch to help relax the muscles and improve flexibility, rather than tensing up.

In the Ellim app, Backward Abdominal Stretch unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train backward abdominal stretch?

Get Ellim — Free

Questions

What muscles does Backward Abdominal Stretch work?

Backward Abdominal Stretch primarily targets Rectus Abdominis. Secondary muscles include Obliques.

Is Backward Abdominal Stretch good for beginners?

Backward Abdominal Stretch is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Backward Abdominal Stretch?

You need Body weight to perform Backward Abdominal Stretch. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Backward Abdominal Stretch?

Focus on controlled breathing: Inhale as you prepare to lean back, and exhale slowly as you deepen the stretch, allowing your abdominal muscles to relax further. Maintain a neutral neck: Avoid craning your neck backward excessively; instead, keep your chin slightly tucked and your gaze directed towards the ceiling to maintain spinal alignment. Engage your glutes: Lightly squeezing your glutes can help stabilize your hips and prevent them from shifting forward, ensuring the stretch remains focused on the abdominals. Listen to your body: Only lean back as far as comfortable, feeling a gentle stretch rather than pain, especially if you have any lower back sensitivity.

What are common mistakes when doing Backward Abdominal Stretch?

Arching the lower back excessively: Avoid over-arching your lumbar spine by keeping your core gently engaged and initiating the lean from your upper back rather than your hips. Letting hips shift forward: Prevent your hips from drifting forward by actively pressing your knees into the floor and keeping your hips stacked directly over your knees throughout the stretch. Holding your breath: Remember to breathe deeply and continuously during the stretch to help relax the muscles and improve flexibility, rather than tensing up.