“Some muscles can lose their flexibility after repeated workouts, which can alter your posture and put additional pressure on your spine,” explains Allen Conrad, BS, DC, CSCS, of Montgomery County Chiropractic Center.
By stretching your abs, Conrad explains, you’re helping the muscles return to full motion and recover quicker so you can work out again soon.
“Core muscles like abdominals can be worked multiple times a week versus muscle groups like quads or biceps, which require spaced out workout days due to the weighted resistance their exercises use,” he explains.
In order to keep your ab routine moving forward, Conrad recommends stretching abs regularly.
Prepares your body for exercise
According to Cleveland Clinic, performing dynamic stretches — stretches based on movement before you work out — allows your abdominal muscles to warm up and to get prepared for the activity ahead.
These types of movements may also improve your athletic performance and reduce the risk of injuries.
When should you stretch your abs?
When you stretch your abs may be just as important as the stretches you perform.
“Muscles can cramp after an intense abdominal workout, and stretching can help prevent future injuries,” says Conrad. That’s why he recommends stretching right away after a good ab workout, which can help prevent muscle soreness the next day.
Cobra Pose opens up your hips and gives your abdominal muscles a gentle, but thorough, stretch.
Lay face down on the floor or an exercise mat. This is your starting position.
With your hips flat on the ground, push your upper body upward, while looking straight ahead. This will stretch the abdominal muscles.
Hold the position for 20 seconds, then return to the starting position
.Repeat 3 to 4 times.
Cat-Cow stretch helps with the mobility and flexibility in your abdominal muscles. It also helps stretch and strengthen your lower back.
Get on your hands and knees, and tuck your head downward as you arch your back, similar to how a cat does it.
Extend the neck all the way upwards, and drop your belly all the way downwards, stretching the abdominal muscles.
Hold for 20 seconds, then return to the starting position.
Repeat 3 to 4 times.
Chest opener on an exercise ball
This stretch promotes relaxation and gives your abdominals a thorough stretch. It also stretches the shoulders and chest.
Lie on your back on an exercise ball. Your shoulder blades, neck and head should be on the top of the ball, with your back extended, feet flat on the floor, and knees flexed at 90-degrees.
Begin the stretch by opening up your arms and letting them fall to the side of the ball. Make sure you’re looking up at the ceiling.