5 Best Ab Stretches For Before & After Workouts 2024

Whether it’s with a personal trainer or a home gym, you can sculpt your abs with targeted ab exercises and a healthy diet.

If you only want to lose weight, ab exercise alone isn’t the answer. Nutrient-dense foods then, can also help the cause. 

But they can help carve the solid core that carries over into a range of other health and fitness benefits — including the exercises that facilitate weight loss. Whether you’re a seasoned athlete or a beginner just dipping your toes into the fitness world, ab stretches are in everyone’s workout.

Top Ab Stretches For You To Try

Incorporating ab stretches into your workout routine is essential for maintaining flexibility, reducing muscle tension, and promoting core strength and overall well-being. Below are five of the best lower and upper ab stretches, with instructions on stretching your abs with each. Always consult a fitness professional if you’re unsure about the correct form or have any health concerns.

Cobra Stretch

The cobra stretch is a fantastic ab stretch workout that primarily targets the lower back and abdomen muscles. 

Benefits include improved flexibility in the spine and lower back, which can help alleviate tension and discomfort in these areas. This yoga pose is also excellent for stretching your muscles, aiding in posture correction, and reducing the risk of lower back pain. This gentle yet effective stretch is valuable to any ab stretch workout, promoting spinal health and overall flexibility.

How to do: 

1. Begin by lying face down on the floor with your hands directly under your shoulders. 
2. Keep your lower body and hips in contact with the ground, and gradually lift your upper body by straightening your arms. 
3. Tilt your head back slightly to deepen the stretch. Hold for 20-30 seconds, then return to the starting position.

Tips: 

• Perform this stretch with an exercise ball for an additional challenge that enhances the stretch along the abdomen and lower back.
• Gradually increase the stretch by lifting your chest slightly higher as you become more comfortable with the position. 
• While holding the stretch, focus on deep and relaxed breathing to help release tension in your lower back and engage the muscles.

Optimal Sets and Reps: Two to three sets of 20-30 seconds each.

Cat-Cow Stretch

This stretch primarily targets the muscles along the spine, including the lower back and abdominals. 

This exercise helps increase spine flexibility, reduce tension in the lower back, and improve core muscle group engagement. The stretch helps alleviate back pain, enhance posture, and support overall spinal health. It’s an excellent choice for those looking to improve abdominal and lower back flexibility while promoting relaxation and comfort in the torso.

How to do:

1. Start in a tabletop position, on your hands and knees.
2. For the cat pose, exhale as you round your spine up towards the ceiling, like a cat stretching its back, and let your head drop down.
3. For the cow pose, inhale as you lift your head and tailbone upwards, dropping your belly towards the floor.
4. Continue to move slowly between these two poses, holding each for about 5-10 seconds.

Tips: 

• Flow smoothly between the positions, syncing your breath with the movement for a more effective stretch.
• Engage your muscles to enhance the stretch and stability of your spine, improve flexibility, and strengthen the muscles.
• Focus on deep and mindful breathing throughout the exercise to promote relaxation and enhance the stretch.

Optimal Sets and Reps: Two to three sets, flowing between the poses for 5 to 10 reps in each set.

Standing Side Bend

This is a fantastic ab stretch exercise that primarily targets the muscles along the sides of the torso, including the obliques and intercostal muscles.

The exercise improves waist flexibility, enhances posture, and increases lateral mobility. It also helps reduce lower back and ribcage stiffness, promoting overall core stability and comfort. Incorporating this stretch into your routine can improve abdominal and oblique muscle flexibility, aiding overall fitness and well-being.

How to do:

1. Stand straight with your feet hip-width apart.
2. Reach both your arms over your head and interlace your fingers, then stretch them up towards the ceiling. 
3. Gently bend from your waist to one side, hold for 10-15 seconds, then return to the center and repeat on the other side.

Tips: 

• Avoid arching or rounding your back as you stretch to protect your spine.
• Keep your muscles engaged while performing the stretch to steady your core and enhance the stretch along the sides of your torso.
• Fold to the side slowly and with control, feeling the stretch along your obliques and the sides of your waist.

Optimal Sets and Reps: Two to three sets of 10-12 reps on each side.

Seated Spinal Twist

The seated spinal twist primarily targets the muscles along the spine and the obliques. 

This yoga pose improves spinal mobility, reduces tension in the lower back, and enhances flexibility in the oblique muscles. It also aids in digestion and can alleviate discomfort in the lower back and hips. Incorporating this stretch into your routine can help enhance strength and promote a healthier, more flexible torso, making it an excellent addition to any ab stretch workout.

How to do:

1. Sit upright on the floor, extending your legs straight before you. 
2. Fold your right knee and cross your right foot over your left leg, placing it on the floor outside your left knee.
3. Turn your torso gently to the right, placing your right hand behind the floor for support and your left elbow outside your right knee. 
4. Hold for 15-20 seconds, then switch sides.

Tips: 

• Sit up tall, lengthening your spine, and avoid rounding your back for proper alignment, which allows for a more effective twist.
• Engage your muscles as you twist to stabilize your spine and protect your lower back. 
• Twist your upper body gently and within your range of motion, and avoid forcing the twist or jerking movements to prevent strain.

Optimal Sets and Reps: Two to three sets, holding each twist for 15-20 seconds on each side

Hip Bridge

The hip bridge will stretch your abs and strengthen the lower back, hip flexors, and glutes.

Besides improved flexibility in the lower back and enhanced strength in the glutes and core muscles, this stretch helps alleviate tension and discomfort in the lower back area and can contribute to better posture and reduced risk of lower back pain. Adding the hip bridge to your ab stretch workout routine supports both core stability and spinal health while providing a gentle stretch to the abdominal region.

How to do:

1. Lie in a prone position on your back, your feet flat on the ground, and your knees bent. Your feet should be hip-width apart.
2. Pushing through your heels, lift your hips off the ground while keeping your back straight.
3. Hold this position for 5-10 seconds before slowly lowering your hips back to the ground.

Tips: 

• Lift your hips by squeezing your glutes and engaging your muscles.
• Maintain a neutral spine position to protect your back and maximize the engagement of your glutes and core.
• Avoid letting your knees fall outward as you lift your hips; instead, keep them in line with your feet and hip-width apart to maintain proper alignment.

Optimal Sets and Reps: Two to three sets of 12-15 reps.

What Are The Abdominal Muscles?

They are a multilayered muscle group comprising a sheath around the torso. 

Together they serve to protect and steady the spine, move the trunk, and leverage the mobility of the extremities. They also provide the internal trunk pressure to hold organs in the proper place.

The abdominals have become synonymous with the popular term CORE, as almost all movement is performed utilizing the stabilizing qualities of these muscles. 

Let’s take a look at the five primary muscles. 

Rectus Abdominis

The rectus abdominus is located on the anterior of the trunk connecting the ribcage to the pubic bone on the pelvis.

Its primary responsibility is to move this segment of the spinal column into forward flexion. 

This movement is most commonly described through exercises such as Crunches or Sit-Ups. These muscles are what is referred to when you hear the term SIX PACK. 

External Obliques

This group of abdominals flanks the rectus abdominus to both sides of it. The primary function of the external obliques is flexion and contralateral rotation of the trunk. It is the largest and outermost of the three muscles of the lateral anterior abdomen.

These obliques in twisting contralaterally twist the trunk in the opposite direction of the side that is performing the action.

So, the right external obliques will rotate the torso to the left, and vice versa. These are the topmost oblique layers of the abdominals. 

Internal Obliques

The internal obliques also flank the rectus abdominus but sit underneath the external obliques just inside the hip bone. They have two functions: first, they act as an accessory muscle to respiration. Second, they act with the external obliques, twisting the trunk and rotating it in the same direction as the side performing the movement.

So, a rotation to the right would involve the left external obliques and the right internals. Alternatively, a rotation left would involve the opposite of the two abdominal groups. 

Transversus Abdominis

The transversus abdominis muscle is the deepest of the abdominal muscles. Because of this, its primary role is to protect and stabilize the spine.  

This muscle also provides the aforementioned internal abdominal pressure necessary for maintaining the positioning of the internal organs. 

The transversus abdominis is indeed a critical member of the major abdominal group due to its protective capabilities.  

Pyramidalis 

The pyramidalis muscle is a small triangular-shaped muscle located at the bottom of the rectus muscles at the pubic bone.

It sits between the top surface of the rectus abdominus and the connective sheath underneath.  

The pyramidalis muscle’s function is not as clearly understood as that of the other muscles. It is thought to tense up the fibrous tissue located between the rectus muscles, called the linea alba. 

This may be important because the linea alba divides the two lateral halves of the rectus abdominus muscle. 
Lastly, it is also not always present in every person. It is only seen in about eighty percent of individuals. 

Benefits Of Stretching Your Abs

Ab stretches^[1] bring a host of advantages to the table, extending far beyond simple muscle toning. 

Increased Flexibility 

Flexibility is an often overlooked aspect of fitness, but it’s essential for maintaining a full range of motion in your muscles and joints. This helps you easily perform daily activities and reduces the risk of injuries.

Builds A Strong Core

A strong core — the result of regular stretches and exercises — supports almost every movement your body makes. That includes everything from picking up a grocery bag to swinging a tennis racket. Your balance and stability will improve, which can make it easier to develop other muscles. 

Improved Posture

Incorporating good ab stretches into your routine can significantly improve your posture and prevent back pain and injury. Poor posture, often due to our increasingly sedentary lifestyles, can lead to many health problems, from headaches and tense shoulders to digestive issues.

Enhanced Athletic Efficiency 

Stretches enhance your entire athletic efficiency. Strong muscles are crucial for runners, cyclists, swimmers, and athletes. They facilitate efficient oxygen flow to the muscles, boosting overall endurance and performance levels.

Mental Health Benefits

Lastly, an unexpected but welcome benefit of ab stretches is the positive impact on your mental health. Regular exercise, including stretching, has been shown to alleviate stress^[2] and anxiety.^[3] Stretching can promote a sense of mindfulness, helping you to tune into your body and providing a mental respite from the day’s worries. 

When Should You Do Abdominal Stretches?

Deciding when to perform ab stretches can depend on several factors. This includes your fitness goals, overall workout plan, and individual body responses. However, here are a few general guidelines you can follow:

Post-Workout Cool-Down 

For many fitness enthusiasts, the best time to do stretches is after a workout as part of the cool-down phase. This is because your muscles are already warm from exercise, making them more pliable and receptive to stretching. Stretching post-workout can help prevent muscle stiffness, increase flexibility, and promote faster recovery. 

In general, make sure to do all your muscle stretches when your body is already warmed up to avoid any injury or muscle pain the next day.

In Their Own Dedicated Sessions

It’s also possible to dedicate separate sessions entirely to stretching. This is especially helpful if you want to improve your flexibility or recover from a muscle strain. These sessions can be done anytime during the day — if you warm up your body first to avoid injury.

In Your Morning Routine

Incorporating a few stretches into your morning routine can also be beneficial. Morning stretching can help wake up your body, increase circulation, and set a positive tone for the day. Being gentle during these sessions is important, as your muscles might be stiffer first thing in the morning.

Common Mistakes To Avoid

While stretches have many benefits, performing them incorrectly can lead to injury or discomfort. Here are some common mistakes to avoid when you stretch your abs or perform your routines:

Skipping The Warm-Up

Jumping straight into intense ab stretches without properly warming up your muscles can lead to strains and injuries. Always start with a light warm-up, such as a prone abdominal stretch or a kneeling backward abdominal stretch, to increase blood flow and prepare your ab muscles for stretching.

Overstretching

Your ab stretch should feel comfortable — it’s not about how far you can push your body. Overstretching can damage your muscles and lead to decreased muscle function. You want to strive for dynamic stretches that feel good, not painful.

Holding Your Breath

Proper breathing helps oxygenate your muscles and increases the effectiveness of your stretches. Inhale as you prepare for a stretch, and exhale as you move into it.

Rushing Through The Stretch

Take your time with each abdominal stretch. Holding a stretch for at least 15-30 seconds allows your muscles to fully relax and benefit from the stretch. Rushing can cause unnecessary strain and diminish the effectiveness of the exercise.

Ignoring Pain

Some discomfort is normal when stretching, but pain is a sign something isn’t right. If you feel pain, ease off the stretch. Continuing to push through pain can lead to injuries.

Poor Form

Incorrect technique not only reduces the effectiveness of your stretch, but it can also lead to injuries. Make sure you’re performing each stretch as intended. If you’re uncertain about the proper form, seek advice from a fitness professional.

Not Stretching Regularly

For optimal results, stretching should be a regular part of your fitness routine. Sporadic stretching won’t offer as many benefits compared to doing it consistently.

Remember, everybody is unique, and what works for one person may not work for another. Always listen to your body and modify stretches to suit your fitness level and goals.

Finally, don’t forget the importance of eating whole foods to help your ab muscles recover. Nutrition and eating a healthy amount for your body type is going to get you long-lasting results — unlike fat burners.

The Bottom Line

Unfortunately, no belly exercise will reduce stomach fat. You’ll still need a calorie deficit, and a healthy diet full of vitamins, nutrients, and supplements if you have any deficiencies.

However, ab stretches offer much more than a toned physique. They invest in your overall well-being, offering benefits far beyond the physical. You can improve your core, and overall muscular strength, and reduce back pain. So, choose your favorite ones from above, embrace them enthusiastically, and here’s to a healthier, fitter, and more flexible you.