How to Do an Abdominal Stretch on All Fours

Three Parts:Getting in the Starting PositionPerforming the ExerciseFrequency

This low-impact exercise helps you increase the strength of your core, much like a plank.

Part 1
Getting in the Starting Position

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    Put your hands and knees on a flat surface so as to support your body. You should try to make your back horizontal and have your weight evenly distributed amongst your limbs.
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    Let gravity pull the tops of your feet and the middle of your torso towards the floor. This should create a slight arch in your lower back.

Part 2
Performing the Exercise

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    Suck your stomach in towards your spine. Do not, however, move your spine or hips as you do this. Now hold this tightened position, feeling the contraction stretch your abdominal muscles and maybe even your pelvic floor muscles.

Part 3
Frequency

  1. 1
    Do 10 repetitions of 3 seconds each, increasing your hold time as you get better.
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    In order to start seeing/feeling results, aim to do 10 repetitions 5 days a week for 6 weeks. For faster results, increase the number of reps/times per week you do this exercise.

Tips

  • To make this exercise less challenging you can lie down and bend your knees, drawing your stomach in towards yourself--the only difference should be your orientation.
  • The benefits of these exercises are increased strength and flexibility in your core muscles.

Warnings

  • Potential injuries that may be incurred if this exercise is performed incorrectly are muscle strains.

Article Info

Categories: Warm Ups Stretching and Flexibility