Backward Abdominal Stretch
Improve flexibility and core strength! Gently stretch your abs and hips with the Backward Abdominal Stretch. Reduce tension and increase mobility.
The Backward Abdominal Stretch mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Backward Abdominal Stretch Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Spinal Erectors (erector spinae)
Backward Abdominal Stretch Variations and Alternatives
How to do the Backward Abdominal Stretch
Start by kneeling on the floor with your legs together and your buttocks resting on your heels.
Place your hands on the back of your thighs just above the knees.
Inhale and slowly begin to arch your back, sliding your hands down your legs towards your ankles.
Gently tilt your head back and look upwards, continuing to arch your back until you feel a comfortable stretch in your abdominal muscles and front of your hips. Ensure that the movement is controlled and that you feel no pain.
Hold the stretch for 15–30 seconds, breathing deeply and evenly throughout the duration.
To release, exhale and carefully bring your body back up to the starting position, moving your hands back up your legs if necessary.
Repeat the stretch 2–3 times as needed, ensuring that you are moving in and out of the stretch carefully to prevent any strain or injury.
Remember to perform each stretch in a controlled manner and within your own range of motion. If you feel any pain or excessive discomfort, stop the exercise and consult a fitness professional.
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Backward Abdominal Stretch FAQs
What muscles does the Backward Abdominal Stretch work?
The Backward Abdominal Stretch mainly works the core, with help from the lower back. The main muscles are the rectus abdominis.
What equipment do you need for the Backward Abdominal Stretch?
None. The Backward Abdominal Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Backward Abdominal Stretch variations and alternatives?
Similar exercises include the Abdominal Stretch, Bodyweight Standing Back Stretch, Cow Stretch and Double-Leg Stretch.
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