Should You Be Stretching Your Abs?

When we think about abs, we usually focus on how to make them stronger. Planks, crunches, sit-ups, scissor kicks, butterfly kicks—there's a seemingly endless list of core exercises. But what about core stretches? And should they be prioritized along with stretching your hamstrings? 

The short answer is yes: You should be stretching your abs. And if you’ve ever wondered how to stretch your core, you’ve come to the right place. With the help of fitness experts, we’ll address the benefits of stretching your core, plus the top ab stretches to try. 

Should You Stretch Your Core Muscles?

According to Peloton instructor Ally Love, it is “absolutely” a good idea to stretch your abs. 

“You want to stretch many parts of your body, [including your abs],” she says. “Stretching is great because it prevents injury.”

She adds that you can use ab stretching—and stretching in general—in two ways, the first being dynamic stretching, which is primarily used in warm-ups. “Dynamic means you are continually moving at a pace that works for you,” she explains.

Then there’s static stretching, where you hold the pose for a few seconds, ideally for around 30 seconds, and you work on breathing diaphragmatic, deep breaths so that your muscles have time to stretch or to meet your body where it is.

The Benefits of Stretching Your Abs

You’re Able to Stretch Multiple Muscles at Once

The benefits of stretching your core muscles go beyond just stretching the exact muscles your “core” entails (transverse abdominis, rectus abdominis, and obliques), according to Ally. It’s also about what your core is connected to. 

“Your hip flexors, deep hip flexors, superficial hip flexors, pelvic floor, diaphragm, and lower back are all connected to your core muscles,” she says. “So what ends up happening is that you get deep work into multiple areas of our body that are often forgotten…so one of the top benefits of stretching your core is that you’re able to stretch multiple muscles at once.”

You’ll Prevent Injury and Boost Recovery

Stretching every part of your body is important, abs included. “Ab stretches are great for warming up and cooling down,” Ally says, noting that this warm-up and cooldown routine is great for both injury prevention and boosting recovery.

Your Flexibility Will Improve

If you think you’ll only get more flexible by stretching your hamstrings, think again. “[Ab stretching] increases flexibility, especially when you're doing [specific] workouts over and over,” Ally says. “These stretches allow you to make sure that you are tapping into and not putting pressure on other parts of your body.”

Your Workouts Will Become More Effective

When you stretch your core, you’re waking those muscles up and improving your workouts as a result. “One of the things that I learned growing up [as a dancer] was to tap the ‘belly of our muscles.’ That’s the middle part of any muscle, especially the major muscle,” Ally says. “Tap the belly of it to wake it up, to get blood and energy and awareness to that space. When you stretch your core muscles, you're waking up those muscles to be attentive and ready to be put into action, to be put into the game, to be ready to play.”

Ally adds that when you find that play in your movement, you're more effective in being able to perform those movements in full range of motion with muscles that are prepared, warmed up, and have blood circulating.

Tips for Stretching Your Abs

As with any workout or stretch, stretching your core does come with risk of injury. “It’s important to remember to only stretch as far as is comfortable for you,” says Devin Trachman, a physical therapist based in Oklahoma. “The typical stretch for your abs is lumbar extension (leaning back) so I advise that you do not extend beyond what is comfortable for your back.”

And, she adds, you should always stretch at the same frequency and duration that you would other muscles in your body, and make sure to take a step back any time you notice pain. “The movements should not produce pain,” Trachman says.

Ally also suggests using props when necessary, especially when you’re just getting started with a stretch. “I love Cobra Pose for ab stretching, where you put your arms on the floor on your belly and lift up your back,” she says. “If that’s too much, you can use a block for a little bit more leverage so that you can push down on it.”

She also loves doing core stretches with the help of a BOSU ball. “It’s a big workout ball, and you just lay your upper body on it and let your arms open,” she says. “You can also put a towel underneath your shoulder blades and give yourself a little arc over the towel. You're stretching those transverse and your rectus abdominis by standing. Using props can help you find stability and additional support so you're not going to your full range of motion immediately.” 

How to Stretch Your Core: 7 Abs Stretches to Try

Ready to get started with core stretches? Here are the best ones to try, according to Ally and Trachman.

Cat-Cow

A common yoga pose, Ally says this makes for a great core stretch. “With Cat-Cow you're stretching your abdominals, back (which is a part of your abs), and lower back,” she says.

1.To do Cat-Cow, start on all fours. 

2. Arch your back and look up toward the sky (cow), and then round your back and look down at your belly button (cat). 

3. Repeat for up to a minute.

Side Bend

Side bends can help stretch your obliques, per Trachman. 

Seated Thoracic Extension 

Trachman says this can be done with or without a prop. 

“You can also perform this lying on a physioball,” says Trachman. 

Bird Dog

Bird dog is another ab stretch Trachman recommends. 

Cobra

Another popular yoga move, Trachman recommends Cobra Pose for a good ab stretch. 

1. Begin by lying on your stomach, then use your arms to lift your torso off the ground. 

2. Hold this stretch.

If this is too difficult, lower down to your forearms for a lighter stretch. 

Thread the Needle

Thread the Needle can help stretch the abs and the muscles around them, according to Trachman. 

Bow Pose 

Bow pose is another yoga pose that’s helpful for ab stretching, Trachman says. 

Takeaway

While stretching your abs may not be top of mind when it comes to stretching to-dos, having a solid ab-stretching routine can make a world of difference when it comes to injury prevention, warmup and recovery, and overall workout performance. 

Your core is your body’s center, and taking the best possible care of it will keep the rest of your body strong and aligned. And if any of these are too difficult or painful, don’t forget—you can always use props!