I’m sharing 10 of my favorite stretches for your core muscles.
Hi friends! How’s your morning going? I hope you’re having a great day! We’ll be spending the morning at the beach and hopefully going for a fun hike this afternoon.
In today’s post, I’ll be sharing 10 of my favorite basic stretches!
The core muscles are critical to almost every movement we make. These muscles include the abdominals, back muscles, and pelvic muscles. Stretching your core muscles can prevent injury (research is conflicting, but it’s a good idea!) and improve flexibility and mobility. Despite their importance, core muscle stretches are often overlooked. It’s important to remember that in order to have full strength and function, you need to be able to RELAX the muscle, not just contract it.
Today I want to share with you a roundup of core stretches that you can easily add to your routine to keep your core strong and flexible.
10 core muscle stretches
Cobra Pose
Cobra pose is a great stretch for the abdominal muscles and lower back.
How to do it:
Lie face down on the floor with your hands under your shoulders.
Slowly lift your upper body off the floor, extending your spine.
Keep your elbows slightly bent and your hips pressed into the floor.
Hold the pose for 20-30 seconds and then gently lower back to the starting position.
Benefits:
Stretches the abdominal muscles.
Improves spinal flexibility.
Strengthens the lower back
Cat and cow stretch
The cat-cow stretch is excellent for increasing spinal flexibility and stretching the abdominal and back muscles.
How to do it:
Start on your hands and knees with your wrists aligned under your shoulders and your knees under your hips.
Inhale as you lower your belly toward the floor, lifting your head and tailbone up (Cow Pose).
Exhale as you round your spine toward the ceiling, bringing your chin toward your chest (Cat Pose).
Repeat this sequence 10 times.
Benefits:
Improves spinal flexibility.
Stretches your core muscles.
Improves posture
Side Stretch
The side stretch targets the oblique muscles, which are essential for core strength and stability.
How to do it:
Stand with your feet hip-width apart or sit comfortably.
Raise your left hand above your head and lean to the right side, keeping your right hand on your hip.
Hold this position for 20-30 seconds and then switch sides.
Repeat 2-3 times on each side.
Benefits:
Stretches the oblique muscles.
Improves flexibility and range of motion in the torso.
Improves balance and stability.
Sitting forward bending
The seated forward bend is an effective stretch for the lower back and hamstrings, which also engages the core muscles.
How to do it:
Sit on the floor with your legs extended in front of you.
Inhale and lengthen the spine.
Exhale as you stretch your arms forward toward your toes, keeping your back straight.
Hold this position for 20-30 seconds and then return to the starting position.
Benefits:
Stretches the lower back and hamstrings.
Engages core muscles
Improves flexibility
Lying knee flexion
The lying knee bend pose stretches the lower back and activates the abdominal muscles.
How to do it:
Lie on your back with your knees bent and your feet flat on the floor.
Bring your knees towards your chest, holding them with your hands.
Hold the position for 20-30 seconds and then release.
Repeat 2-3 times.
Benefits:
Stretches the lower back
It involves the abdominal muscles.
Relieves tension in the back.
Bridge Pose
The bridge pose strengthens the back muscles and stretches the abdominal muscles.
How to do it:
Lie on your back with your knees bent and your feet flat on the floor.
Press your feet into the floor as you lift your hips toward the ceiling.
Hold this position for 20 to 30 seconds and then lower your hips back to the starting position.
Repeat 2-3 times.
Benefits:
Strengthens the back muscles.
Stretches the abdominal muscles.
Improves posture
Spinal twist
The Spinal Twist stretch targets the entire back and abdominal muscles.
How to do it:
Sit on the floor with your legs extended.
Bend your right knee and place your right foot on the outside of your left thigh.
Twist your torso to the right, placing your left elbow on the outside of your right knee.
Hold this position for 20-30 seconds and then switch sides.
Repeat 2-3 times on each side.
Benefits:
Stretches the back and abdominal muscles.
Improves mobility of the spine.
Improves digestion
Child’s Pose
Child’s Pose is a gentle stretch for the muscles of the back and abdomen.
How to do it:
Start on your hands and knees.
Sit on your heels, extend your arms forward and lower your forehead to the floor.
Hold for 30 seconds to 1 minute.
Benefits:
Stretches the back and abdominal muscles.
Promotes relaxation
Relieves tension in the spine.
Pelvic tilt
The pelvic tilt is a simple exercise that works your core muscles and stretches your lower back.
How to do it:
Lie on your back with your knees bent and your feet flat on the floor.
Tighten your abdominal muscles and press your lower back into the floor.
Hold this position for 5 seconds and then relax.
Repeat 10 to 15 times.
Benefits:
Engages core muscles
Stretches the lower back
Improves pelvic stability.
Standing Side Bend
The standing side bend is great for stretching the oblique muscles and improving lateral flexibility.
How to do it:
Stand with your feet hip-width apart.
Raise your left arm above your head and lean to the right, sliding your right hand up your leg.
Hold this position for 20-30 seconds and then switch sides.
Repeat 2-3 times on each side.
Benefits:
Stretches the oblique muscles.
Improves lateral flexibility
Improves core stability
Stretching your core muscles can help you maintain overall flexibility, prevent injury, and improve performance. Remember that consistency is key and you should always listen to your body to avoid overstretching.
For more stretching routines, check out this bedtime stretching routine to relax and unwind at the end of the day.
hugs and kisses
Gina
