Written by Shane Mclean | ACE CPT
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Most exercisers, beginner and experienced alike, want a flat belly and ripped abs. Some get there through diet, proper training, and genetics...and some don’t. Either way, if you do ab training consistently, you need to remember it is not just about making your abdominals pop and core stronger. After a hard ab session, they tend to get tight. Like any other muscle, you train your abs by contracting through resistance, so sometimes, stretches will be required to decrease tightness, improve mobility, and speed up recovery.
Yes, you read that corrects - stretch your abs. Just like other muscles, when the abs are tight, overworked, or both, stretching the abs can assist in returning them to their resting length sooner and can aid in training recovery.
Here we’ll explain how the abs function, why they get tight, the benefits of stretching your abs, 10 great ab stretches, and some programming suggestions to incorporate these stretches into your training.
WHAT ARE THE ABDOMINAL MUSCLES?
The most recognizable ab muscle is the rectus abdominis (aka the six-pack muscle). But there are a couple of other important ab muscles that you don’t see. Here are the major players of the abs with their anatomy and function.
Rectus Abdominis:
The rectus abdominis is what most people refer to as the six-pack muscle. This muscle runs vertically up the front of the torso, and its main functions are spinal flexion and anti-extension (sit-ups and planks, etc.). The Rectus originates from the pubic symphysis, pubic crest, and pubic tubercle and inserts on the xiphoid process and costal cartilages of the 5th to 7th ribs.
This muscle is resilient to fatigue because it mainly consists of slow-twitch muscle fibers. The rectus abdominis plays an important role in posture, breathing out, protecting internal organs, and assisting in hip flexion.
Obliques:
The obliques are made up of two muscles: the internal and external obliques. They’re beside the rectus abs and run from the hips to the rib cage, wrapping around the sides of your torso. As the name suggests, the internal obliques run directly under the external obliques, and the muscle fibers travel opposite of each other.
Internal obliques originate from the Inguinal ligament, Iliac crest, and the lumbodorsal (back) fascia and insert on linea alba, pectineal Line of pubis, and ribs 10-12. The external oblique originates from the external surfaces of ribs 5-12 and inserts the linea alba, pubic tubercle, and anterior half of the iliac crest around the pelvis.
Both the external and internal obliques work to stabilize the core through anti-lateral flexion and anti-rotation. They also work to rotate the core. However, they fire off opposite of each other. For example, your right external obliques will work with your left internal obliques to create the same movement.
Transverse Abdominals:
It’s helpful to think of the transversus abdominis like a belt you tighten your loose pants with. It sits under your rectus abdominis and wraps around your entire torso to your spine. It originates from the Internal surfaces of costal cartilages of ribs 7-12, thoracolumbar (lower back) fascia, and the anterior two-thirds of the iliac crest, The TA inserts on the linea alba, aponeurosis of internal oblique muscle, pubic crest, pectineal line of the pubis.
The TA’s main function is maintaining abdominal tension which helps you increase intra-abdominal pressure and protects your entire spine under heavy loads.
For the purpose of this article, we are focusing on stretching the rectus abdominis, as this is the muscle that usually gets tight for people. However, some of these stretches will also involve the other abdominal muscles, so it's good to know how things work.
WHY ARE MY ABS SO TIGHT?
When you feel tightness in your abs there are a couple of explanations for this.
If it's your actual stomach that feels tight, that could be related to anxiety, digestion, or some other health issue. No stretching is going to help your actual gut.
Nevertheless, it's pretty easy to tell the difference between tight abs and a tight gut.
Let’s concentrate on a few physical and performance reasons why your abs may be tight.
- A hard training session: After a hard workout session, your abs may become tight and sore.
- Unbalanced exercise programming: Too many crunches and sit-ups and not enough anti-extension training like planks.
- Poor posture: If you’re hunched over with rounded shoulders and a forward head your abs are constantly contracted and become tight.
- You sit too much: Again your abs are contracted and constantly engaged.
- Poor breathing patterns: If you’re a chest breather and not breathing deeply and using your diaphragm this may cause your upper abs to become tight.
If that sounds like you then you will benefit from stretching your abs.
BENEFITS OF STRETCHING YOUR ABS
If your abs are chronically tight or even just uncomfortably tight after a hard ab session, then you will benefit from stretching them and returning them to their ideal length.
Here are several important benefits of stretching your abs when they are tight:
- Improved Range of Motion: Abs are like any other muscles, when they are tight, you can't achieve a full range of motion with many exercises, which means you are leaving gains on the table. A muscle always works best when it’s able to go through a full ROM.
- Reduces Muscular Tension: Muscles that are tight are tense and when they’re tense, they are inflexible and likely cause discomfort. Reducing muscular tension in your abs will improve their flexibility and any discomfort.
- Decrease in Muscle Pain and Improved Recovery: Pain and soreness is a tricky thing but a muscle that is flexible and at its ideal length is less likely to be in pain. Stretching after training helps a muscle return to its resting length quicker and therefore improves your workout recovery after training.
- Reduces Injury Risk: When you improve the flexibility of a muscle and decrease muscular tension, it is less likely you will suffer an injury. While you can never reduce the risk to zero, targeted stretching helps.
10 BEST AB STRETCHES FOR BEFORE & AFTER WORKOUTS
Here are 10 of the best ab stretches. You'll notice that other muscles will also be stretched for many of these stretches, and that's great, but the main focus of each will be on the abdominals.
1. Kneeling Backward Abdominal Stretch
This backward abdominal stretch is performed in a tall kneeling position. It not only stretches the rectus abs, but this stretch opens up your chest muscles and the tall kneeling position engages the glutes as well. Be careful not to overarch the lower back to touch the back of your heels. This movement needs to come from the hips and the upper back, not the lower back.
Muscles Stretched: Rectus abdominals, chest, anterior shoulders, and biceps.
How to Do the Kneeling Backward Abdominal Stretch:
- Get into a tall kneeling position, knees underneath hips and toes on the ground.
- Engage your glutes, extend the upper back and reach back with your arms and grab the back of your feet.
- Either hold the stretch for time or repeat for reps to make it more of a dynamic stretch.
Programming suggestions: Either hold this stretch for time between 20-60 seconds or perform dynamically for reps - dynamically being, hold the stretch for a few seconds and go back to the starting position, then repeat.
2. Cat-Cow Stretch
The cat-cow is a yoga stretch that targets the abs during the cow position. This helps open up your upper back and mobilize your spine. Now the stretch on the abs feels great but be careful if you suffer from any lower back pain. Just move into as much spinal extension as you comfortably can. Over time, you should be able to normalize your range of motion.
Muscles stretched: Upper back, lower back, and rectus abs
How to Do the Cat-Cow Stretch:
- Position yourself on fours with your hands underneath your shoulders and your knees underneath your hips.
- Feel your abs and arch your spine toward the ceiling like a cat hunching its back.
- Tuck your chin to your chest and hold for 20-30 seconds.
- Return to the starring position and then push your abs towards the floor and your chest up until you feel a stretch in your abs. This is the cow position.
- Hold for 20-30 seconds and repeat if necessary.
Programming Suggestions: Do this pose at the end of your training as an act on recovery.
3. Prone Abdominal Stretch
The prone abdominal stretch is also known as the cobra pose. This stretch will not only stretch your upper region of the abs (which is often where you will feel the most tightness), but work on your hip mobility, open up your chest, and train shoulder stability. If you feel this too much in your lower back, work on stretching out the length of your spine and don’t overarch the lower back to achieve this stretch.
Muscles Stretched: Rectus abs and chest
How to Do the Prone Abdominal Stretch:
- Start by lying prone on the floor with your hands underneath your shoulders.
- Push your hips into the floor as you straighten your arms to lift your upper body off the ground.
- Puff your chest out and hold this stretch for 20-30 seconds.
- Return to the starting position and repeat two to four times.
Programming Suggestion: Do this stretch at the end of your training as an act on recovery.
4. Lying Rotation Stretch
The lying rotation stretch is a great stretch for your obliques and opening up your abs. Having the stability of the floor allows you to ease into this stretch too. This move opens up your chest and anterior shoulder and trains thoracic mobility, the ability to extend your upper back. Extending the upper back is needed to keep a neutral spine during heavy-loaded exercises like the barbell squat and deadlift.
Muscles Stretched: Internal and external obliques, front deltoid, and chest
How to Do the Lying Rotation Stretch:
- Lie on your side and bring both knees towards your chest.
- Place the arm closest to the floor on your knee to prevent them from moving.
- With the other arm straight in front of your reach back behind you feel a stretch in your obliques, chest and shoulder.
- Hold for a few seconds and repeat for reps.
Programming Suggestions: This is a great dynamic stretch to perform at the start of your upper body training for 10-15 reps on each side.
5. Seated Lower Trunk Lateral Flexion Stretch
Sitting down here allows you to focus on stretching both your obliques and the quadratus lumborum. Putting your hands behind your head ensures upright posture to ensure you get the most out of this stretch.
Muscles Stretched: Obliques and the quadratus lumborum
How to Do the Seated Lower Trunk Lateral Flexion Stretch:
- Sit upright in a chair with your hands behind your head.
- With your elbows level with your shoulders laterally flex the weight as you take your right elbow towards your right hip.
- Either hold for time or perform as a dynamic stretch going from side to side holding for a few seconds each time.
Programming Suggestions: Either hold for 30-60 seconds on each side or performed as a controlled dynamic stretch for 15 reps on each side.
6. Hip Extension Supported Backward Ab Stretch
Similar to the backward abdominal stretch, this stretch stretches the rectus abs opens up the chest and provides a slight stretch of the lats. If you have trouble performing the backward ab stretch, this is a great alternative to maximize the stretch of the upper and lower region of your abs.
Muscles stretched: Rectus abs, chest, and lats
How to Do the Hip Extension Supported Backward Ab Stretch:
- Stand up flush with your back to a pole and stand up straight.
- Grab hold of the pole with both hands, fall forward and squeeze your glutes.
- With your arms bent 90 degrees puff out your chest and feel a stretch in your anterior core.
- Hold for 30-60 seconds and repeat if necessary.
Programming Suggestion: Do this stretch at the end of your training as an act of recovery.
7. Bodyweight Standing Oblique Twist
When the obliques get tight it hinders your ability to twist and for them to engage for anti-rotation purposes. Enter the standing oblique twist which had you twisting side to side for either reps or holding for time. Be careful again of over-twisting the lumbar spine and make sure the movement comes from the obliques. Hips should remain mostly squared forward.
Muscles stretched: Internal and external obliques
How to do the Bodyweight Oblique Standing Twist:
- Stand up straight with your hands on your hips and your feet hip-width apart.
- Twist as far as you can to one side without any assistance from the lower back.
- Return to starting position and repeat on the other side.
Programming suggestions: You can hold this stretch for time or perform dynamically as part of your warmup. Either hold for 30 seconds at a time on each side or go back and forth holding for a few seconds for 15 reps on each side.
8. Standing Hip Circles
The standing hip circle is a dynamic stretch that stretches the entire abdominal wall and will get you ready for the work ahead in the gym and on the playing field. Be careful to perform the hip circles with control and concentrate on keeping a neutral spine. Momentum will take the benefits away.
Muscles Stretched: Obliques, rectus abs, and to a lesser extent the chest
How To Do the Standing Hip Circle:
- Stand up straight with your hands on your hips.
- Lean your torso forward and to the right and perform a circle with your torso until you are standing and leaning back slightly.
- Go back and repeat on the other side.
- Alternate for reps.
Programming Suggestion: Perform 10-15 reps in each direction as part of your warm-up.
9. Standing Lean Back Stomach Stretch
Like the other backward ab stretches above, the standing lean back stretch moves you through hip extension and spinal extension, which means both the upper and lower regions of the rectus abdominis will be stretched effectively. Because when a stretch is painful it negates the benefits.
Muscles Stretched: Rectus abs
How To Do the Standing Lean Back Stomach Stretch:
- Stand up straight and put your hands on your backside.
- Slide your hands down as you lean backward until you feel a stretch in your anterior core.
- Hold for 30-60 seconds and repeat if necessary.
Programming Suggestion: Perform at the end of your training to help your abs go back to their resting length.
10. Rotating Stomach Stretch
The rotating stomach stretch is similar to the lying pose abdominal stretch except you are moving from side to side and bringing the obliques into play. This is performed either as a dynamic stretch as part of your warm-up or hold for a time to improve your ab flexibility.
Muscles Stretched: Rectus abs and obliques
How To Do the Rotating Stomach Stretch:
- Start by lying prone on the floor with your hands underneath your shoulders.
- Push your hips into the floor as you straighten your arms to lift your upper body off the ground.
- Straighten your right arm and push yourself to the left until your feel a stretch in your obliques.
- Either hold for time or go side-to-side with control for reps.
Programming Suggestions: Do this as part of your warm-up going from side to side with control for 10-15 reps. Or hold the stretch for 30 seconds on each side at the end of your training.
HOW OFTEN SHOULD YOU STRETCH YOUR ABS?
Like with most things, it depends. When your abs are tight it’s a good idea to stretch them for around 10 minutes. After training works best because your muscles are warm and are more receptive to stretching.
Do light and dynamic stretches before a workout if your abs are feeling tight.
When you’re incorporating ab stretches as part of your stretching routine, performing two or three of these ab stretches for a minute each works well. Again, stretching at the end of your workout works best here.
Try to pick one each that works on spinal extension, hip extension, and rotation. That will cover all your bases for that mobility and stretching session. For example:
- Prone Abdominal Stretch
- Hip Extension Supported Backward Stretch
- Oblique Twists
WRAPPING UP:
Abs are not the first muscle that comes to mind when you think of stretching but if your abs are tight then stretching will help. You’ll feel better, look better and move better when your abs are at their ideal length.
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Shane Mclean
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