Lying (prone) Abdominal Stretch

Gently stretch your abdominal muscles with this lying prone stretch. Improve flexibility and relieve tension in your core, promoting better posture and

BeginnerWaist Body weight

Movement: Isolation
Force: Static
Per set: 30s
Rest: 15s

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Variations of Lying (prone) Abdominal Stretch

Isolation

Kneeling Abdominal Draw-In

Waist · Body weight

Beginner

Compound

Backward Abdominal Stretch

Waist · Rectus Abdominis · Body weight

Beginner

Compound

Lying Abdominal Scissors Crunch

Waist · Body weight

Intermediate

Description

A stretching exercise performed in prone position to stretch the abdominal muscles. The person lies down on their stomach and pushes their body up by extending their arms while keeping the hips flat on the ground.

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How to do Lying (prone) Abdominal Stretch

01
Setup
Lie face down on a mat with your legs extended straight behind you and the tops of your feet flat on the floor.
02
Setup
Place your hands flat on the mat directly under your shoulders, fingers pointing forward, with elbows bent and tucked close to your body.
03
Gently press through your palms to lift your chest and head off the mat, extending your arms while keeping your hips and lower body firmly on the ground.
04
Continue pressing until you feel a comfortable stretch in your abdominal muscles, maintaining a slight bend in your elbows to avoid hyperextension.
05
Hold this stretched position for the prescribed duration, breathing deeply and evenly, then slowly lower your torso back to the starting position.

Tips

Breathe deeply into your diaphragm throughout the stretch to help relax the abdominal muscles and deepen the stretch.
Focus on initiating the movement by lifting your chest towards the ceiling, rather than just pushing with your arms.
Keep your glutes relaxed and your hips grounded to ensure the stretch is directed primarily to the rectus abdominis.
If the stretch is too intense, place your hands further forward or use your forearms to support yourself, reducing the degree of spinal extension.

Common mistakes

Lifting hips off the ground reduces the stretch on the abdominals; keep your hips anchored to the floor to maximize the stretch.
Hyperextending elbows can put undue stress on the joints; maintain a slight bend to keep tension on the muscles.
Shrugging shoulders creates neck and upper back tension; actively press your shoulders down and back away from your ears.

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Questions

What muscles does Lying (prone) Abdominal Stretch work?

Lying (prone) Abdominal Stretch primarily targets Rectus Abdominis.

Is Lying (prone) Abdominal Stretch good for beginners?

Lying (prone) 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 Lying (prone) Abdominal Stretch?

You need Body weight to perform Lying (prone) 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 Lying (prone) Abdominal Stretch?

Breathe deeply into your diaphragm throughout the stretch to help relax the abdominal muscles and deepen the stretch. Focus on initiating the movement by lifting your chest towards the ceiling, rather than just pushing with your arms. Keep your glutes relaxed and your hips grounded to ensure the stretch is directed primarily to the rectus abdominis. If the stretch is too intense, place your hands further forward or use your forearms to support yourself, reducing the degree of spinal extension.

What are common mistakes when doing Lying (prone) Abdominal Stretch?

Lifting hips off the ground reduces the stretch on the abdominals; keep your hips anchored to the floor to maximize the stretch. Hyperextending elbows can put undue stress on the joints; maintain a slight bend to keep tension on the muscles. Shrugging shoulders creates neck and upper back tension; actively press your shoulders down and back away from your ears.