lying (prone) abdominal stretch

Category

Stretching

Difficulty

Beginner

Equipment

Yoga Mat

Primary muscles

Rectus Abdominis

Secondary muscles

Erector Spinae, Iliopsoas

How to do it

1. Begin by lying face down on the floor with your legs extended straight behind you and your hands placed under your shoulders, palms flat on the floor.
2. Slowly press your hands into the floor to lift your chest upward, extending your spine. Keep your hips and legs relaxed on the floor.
3. Continue to lift your chest until you feel a comfortable stretch in your abdomen and lower back. Hold this position for 15-30 seconds, keeping your elbows slightly bent.
4. Slowly lower your chest back down to the floor and return to the starting position. Repeat for the desired number of repetitions.

Form tips

• Avoid locking your elbows; keep them slightly bent to prevent strain on your joints.
• Breathe deeply and steadily, inhaling as you lift your chest and exhaling as you hold the stretch.
• Perform the stretch on a comfortable surface, such as a yoga mat, to prevent discomfort or injury.