A stronger core is a necessary component of fitness and bodybuilding but is there any effective way to train your abs? The answer is yes, one of the effective ways to get a strong core is stretching for your abs. In this program, we have analyzed the 6 ab stretches for stronger core muscles.
We all know, how stretching helps in maintaining a good physique. To get a stronger core stretching plays an essential role. Before getting started have a look at why you should stretch your abs.
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Why Should You Stretch Your Abs?
Stretching is key to the success of your workout session. There are major benefits to stretching. Stretching your abs makes your core stronger. After an intense abdominal workout, your muscles can cramp so to prevent these types of injuries we recommend stretching. It also helps in preventing muscle soreness. Let’s have a look at the benefits of abdominal stretching.
Benefits of Abs Stretches
- Improves Stability- Stability is an essential part of bodybuilding which is necessary for all exercises. Abdominal stretches help you in improving the stability of your body.
- Prevents Back Pain- Most of you suffer from lower back pain. The best way to prevent this pain is by stretching and strengthening abdominal muscles. A strong core also avoids the injury during a workout.
- Increases Body Flexibility- Stretching your abs muscles after a workout session helps you in increasing flexibility. Some workouts exert pressure in your core which can cause injury. To avoid this type of problem core stretches are the best one.
- Boosts Recovery- Abs stretches also boost your muscle recovery process which is necessary for building muscles.
Now as we know about the benefits of abdominal stretches lets get started with stretching exercises.
| 6 Ab Stretches For Stronger Core (Summary) | ||
|---|---|---|
| Exercises | Sets | Reps |
| Cobra Pose Abs Stretch | 2 to 4 | 20 to 30 secs |
| Cat-Cow Stretch | 2 to 3 | 20 secs |
| Supine Stretch | 2 to 3 | 20 secs |
| Side Stretch | 2 to 4 | 20 to 30 secs |
| Standing Ab Stretches | 3 | 20 seconds |
| Glute Bridge | 2 to 3 | 2 to 5 seconds |
6 Ab Stretches For Stronger Core
1. Cobra Pose Abs Stretch
To strengthen and stretch your core muscles Cobra pose is one of the best stretching exercises. It targets your core and strengthens your lower back muscles. An easy exercise to start this program. Here is a quick tutorial for this core stretch.
How to do
- Lie down with your chest portion down and your palms in shoulder width.
- Now lift your chest and shoulders up using your hands and keep your legs stuck on the floor.
- Hold in this position for a few seconds and then repeat.
2. Cat-Cow Stretch
Another effective stretching exercise will help you in improving the flexibility of your body. Cat-Cow stretch is good for your abdominal muscles and increases the mobility of your muscles. Also, it is beneficial for strengthening your lower back muscles. Have a look at the quick tutorial for this stretch.
How to do
- Get down in a cat position by sticking your knees and hands in the ground.
- Arch your back and lower down your neck.
- Now extend your neck upwards and drop your belly down to stretch the abdominal muscles.
- Hold this pose for at least 20 seconds and then return back. Repeat 3 to 4 times.
3. Supine Stretch
The easiest and effective exercise to stretch your abdominal muscles. Stretching in both directions by lying on the floor gives a burn to your abs muscles. You can add this exercise in the best abs stretches. Try to hold a position for a long time to make it more effective. Here is the tutorial for this crazy move.
How to do
- Lie down on your back with your legs straight together and your arms above your head.
- Stretch your body as long as possible by stretching your fingertips to toes.
- Breathe and hold down this position for at least 30 seconds and then return. Repeat 2 to 3 times.
4. Side Stretch
Stretching your muscles side by side will help you focus on every part. Side stretch directly hits your obliques, waist, etc. An effective stretch to increase the mobility and flexibility of your body. Let’s do this core stretch, here is a short tutorial.
How to do
- Stand straight and lift your right arm to the top.
- Slowly bend your upper body to the left side and stretch as much as possible.
- Hold in this position for 15 to 20 seconds and feel the stretch. Return back and repeat it 2 to 3 times.
5. Standing Ab Stretches
Another beneficial stretch to strengthen your core muscles. Standing abdominal stretches directly target your abs and obliques. Also, helps in improving the stability and flexibility of your body. Try to increase the holding time to make this stretching more effective. Here is a quick tutorial.
How to do
- Stand straight with your feet hip-width apart.
- Stretch your arms to the top as much as possible and breathe.
- Now lean back and arch your spine muscles to stretch your abdominal.
- Hold this pose for at least 15 to 30 seconds and then return back to the starting position.
- Repeat this stretching 2 to 3 times.
6. Glute Bridge
If you want to build a stronger core then this exercise will be the best one for you. Glute bridge is one of the best core stretches that directly targets your abdominal and lower back muscles. Both beginners and professionals can easily perform this move. Here is a quick tutorial.
How to do
- Lie down on your back and rest your arms on the sides.
- Bend your knees and your feet flat on the floor.
- Now squeeze your glutes and lift up from the floor and feel the stretch in your muscles.
- Hold this pose for 2 to 5 seconds and then return back to the starting position. Repeat 4 to 5 times.
6 Ab Stretches For Stronger Core PDF Free Download
Conclusions
In this session, we have analyzed the best ab stretches for you to build a stronger core. Follow these effective core stretches to strengthen your core muscles. Also, helps in relieving lower back pain and avoids injury. Hope you like this session, feel free to download the pdf of the program and perform it to get the results.
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