Last Updated on September 6, 2024
Today I’m sharing the best ab stretches that you can use after doing my ab workouts.
This is part 5 in a mini-series all about stretches. This stretch series was inspired because I see so many people in the gym skipping stretches after their workouts. Also because so many of you admitted that you don’t stretch when I shared these 10 tips to get better results from your workouts, in which I shared ways to avoid mistakes that make it harder to get results.
All stretches have their own unique set of benefits. I’ve already covered the benefits of and best arm stretches, upper and lower back stretches, and leg stretches, but today we’re tackling the back.
Ab stretches are especially helpful for a lot of reasons. I find that when you know the benefits of stretching it’s way more motivating to do them.
Let’s start with the benefits of ab stretches and then we’ll dig into the best ab stretches that you should do after finishing your core workouts.
Benefits of Ab Stretches
Ab stretches offer so many benefits. Here’s are the main reasons why doing ab stretches after your core workouts is recommended. Ab stretches:
- Improves Flexibility: Stretching helps to lengthen the muscles that were contracted during the workout, increasing overall flexibility and range of motion.
- Reduces Muscle Soreness: Stretching can help alleviate delayed onset muscle soreness (DOMS) by promoting blood flow to the muscles, aiding in recovery and reducing stiffness.
- Enhances Muscle Recovery: By increasing blood circulation to the stretched areas, stretching helps deliver essential nutrients and oxygen to the muscles, which can speed up the recovery process.
- Prevents Injuries: Regular stretching can help maintain muscle balance, reducing the risk of strains and injuries during subsequent workouts.
- Improves Posture: Stretching the abdominal muscles can help counteract the effects of poor posture, which can be exacerbated by core workouts.
- Relieves Tension and Stress: Stretching can help relax the muscles and reduce overall tension, contributing to a sense of well-being and relaxation.
- Promotes Better Performance: Over time, increased flexibility and reduced muscle tightness can contribute to better overall performance in physical activities and sports.
Incorporating ab stretches into your post-workout routine can enhance the benefits of your core workouts and contribute to overall physical health and fitness.
Ab Stretch Routine Instructions
- There are 10 stretches in this ab stretching routine.
- Repeat each of the 10 stretching exercises as instructed to complete one round or set.
- Do two full sets of all 10 exercises to complete the routine.
- You can do these stretches daily or after your back or core workouts. Because the core and back muscles are connected it’s best to stretch the upper and low back muscles after all workouts that target the core and back.
You’ll notice some of these stretch poses don’t have an easily recognizable name. I included the areas of the back that the exercise targets so you can easily find what you’re looking for.
After you’re done going through the back stretches, leave a comment and let me know which stretch feels best to you and helps you the most.
Ab Stretch Exercise Instructions
MID, LOWER BACK & OBLIQUE
Stand with your feet wider than shoulder-width apart with your forearms resting on your thighs. This is your start position. Choose an arm and reach it directly above you. The stretch your arm across your body while keeping the rest of your body in place. Hold the pose for 15-30 seconds then reverse the movement. Repeat the stretch on the opposite side to complete one set.
CHILD’S POSE (LOW BACK)
Start on all fours with your knees further than shoulder-width apart. Extend your hands up in front of you as far as you can as you push your butt back towards your feet. Hold this pose for 15-30 seconds to complete one set.
WINDMILL
Stand with your feet slightly wider than shoulder-width apart. Lift one arm straight up overhead and keep the opposite arm down by your side. This is your start position. Lower your bottom hand down towards your foot, far as you can, keeping your other arm extended overhead. Hold this pose for 15-30 seconds. Reverse the movement and return to the start position. Repeat the same movement on the other side to complete your set.
OBLIQUE, UPPER & LOW BACK
Stand with your feet slightly wider than shoulder-width apart with your hands on your head with elbows extended out to the side. This is your start position. Lower one elbow down towards your foot, far as you comfortably can, while lifting the other elbow. Hold this pose for 15-30 seconds. Reverse the movement and return to the start position. Repeat the same movement on the other side to complete your set.
CAT COW (UPPER & LOWER BACK)
Start on all fours with your knees and hands stacked under your hips and shoulders. This is your start position. Lift your upper back up as far as you can rounding your back. Hold for 3 counts and then drop your upper back down as you push your tailbone up. Hold this position for 3 counts then reverse the movement arching your upper back, back up. Continue alternating your back up and down for 20-30 seconds to complete one set.
COBRA CHILD
Start in a cobra position with your legs extended out behind you with your hands extended out in front of you assisting you to push your upper body up. Hold this pose for 5 seconds, then slowly draw your butt back and up as you bend your legs so that you’re on your knees with your hands in front of you as far as you can as you push your butt back towards your feet. Hold this pose for 5 seconds then reverse the movement back into cobra pose. Continue alternating from cobra to child’s pose for 20-30 seconds to complete one set.
Those are the best ab stretches that reduce pain, increase range of motion, prevent issues, and are great to do after your back and core workouts.
Which stretch did you like the most? Let me know in the comments.
Your Coach and Biggest Cheerleader,
