Whether you’re preparing to work out or just want to loosen up at your desk, stretching is an effective way to strengthen and tone any of your body’s muscles, such as the hip flexors and abdominal muscles. These muscles play a central role in many everyday activities, including walking, standing and sitting.
Overhead Stretch
The overhead stretch works your abdominal muscles while in a standing position. While standing straight, interlace your fingers while opening your palms to the ceiling with your arms straight overhead. Focus on keeping your shoulders down as you raise your arms overhead. Pull your tailbone down in this position while stabilizing your upper body. This will help create a full torso stretch while focusing on the abdominal muscles. Hold the position for up to 30 seconds and repeat twice.
Seated Overhead Stretch
The seated overhead stretch is another way to focus on loosening and toning your abdominal muscles. While sitting upright on the floor or an exercise mat, place your feet in front of you with the soles of your shoes touching about 6 to 8 inches in front of your hips. With your right hand on the floor beside you and your left hand behind your head, slowly raise your elbow toward the ceiling while leaning your upper body at the hip toward the right as far as possible. Hold for up to 20 seconds before returning to the starting position. Switch sides and repeat for up to three repetitions.
Hip Flexor Stretch
Your hip flexor muscles play a central role in raising your knees and bending at the waist. Stretching these muscles is an effective way to strengthen them and give you more flexibility. Begin the hip flexor stretch by kneeling on your right knee with your left foot in front of you, knee bent and foot flat on the floor. With your left hand on your left leg for stability, put your right hand on your right hip to keep from bending at your waist. With your abdominal muscles flexed and your back straight, slowly lean forward as you shift your body weight to your left leg until you feel a stretch in your right thigh. Hold for up to 30 seconds before returning to the starting position. Switch sides and repeat three times.
Lying Hip Flexor Stretch
You can stretch your hip flexors while in a lying position. This stretch can be done on your bed or another bench-style surface on which your leg can hang over the edge. While lying flat on your back with your entire body securely on the bed, grasp your right knee with both hands and gently pull it toward your chest. Slowly lower your left leg off the side of the bed toward the floor until you feel a stretching sensation in your left thigh. Hold for up to 30 seconds and repeat twice. Repeat the process with the other leg.
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