As part of the core muscles, the abdominal muscles — better known as abs — play a central role in maintaining good posture and balance, and in helping to perform a variety of everyday activities, such as walking. Stretching these muscles is an effective way to tone and strengthen them, and can be done using several safe stretching exercises, including abdominal, overhead, standing lateral and torso rotation stretches.
Abdominal Stretch
The abdominal stretch is done while in a lying position, with your head and back flat on the floor, knees bent and both feet on the floor. With both arms extended toward the left side of your body, lean both knees to the right side of your body until you feel a gentle stretch in the left side of your abdominals. Keep your arms in line with your shoulders while leaning your legs to the right. You are in the right position if your body forms the letter "Z." Hold the stretch for up to 30 seconds, switch sides and reverse the process to stretch the right side of your abs.
Overhead Stretch
The overhead stretch is a safe way to stretch the abs, and can be done in a standing or sitting position. Begin by lacing your fingers together, raising your arms overhead with the palms facing the ceiling. Be sure to keep your shoulders down as you raise your arms overhead. Pull your tailbone down while stabilizing your torso to create a full stretch throughout the upper body, paying special attention to stretching the back and front of the torso. Hold the stretch for up to one minute.
Standing Lateral Stretch
With your feet slightly more than hip-width apart, begin the standing lateral stretch with your knees slightly bent. With your right hand on your right hip for support, place your left hand behind your head with your arm in a vertical line. Slowly lean your upper body to the right while keeping your left hand behind your head and your right hand on your hip. Your legs should be evenly supporting your body weight throughout this stretch, and you should not be leaning into your left hip. Continue leaning to the right as far as possible, and then hold that position for up to 10 seconds before returning to the upright position. Repeat the process on the other side of your body.
Torso-rotation Stretch
You’ll need an exercise ball to perform the torso-rotation stretch. While standing upright, hold the exercise ball with both hands and your arms extended in front of you. This is the starting position. Slowly rotate your torso to the right, keeping the ball in front of your body as you go and your eyes on the ball. Continue rotating for as far as you are able, then rotate in the opposite direction to stretch the other side of your body. Repeat for up to 20 times.
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