1. Starting Simply
Before you begin to stretch, remember to warm your muscles with some light exercises. Go for a walk, do some jumping jacks or dance around the room to get your body ready for some simple standing abdominal stretches. With your feet no more than hip-width apart, place your hands on your lower back with your fingers pointing down. Inhale deeply, and as you exhale, gently lean back, pushing your hips forward with your hands. Lift your chest high and take 3 to 5 deep breaths before lifting up on the exhale.
2. A Super Standing Stretch
Without changing your posture, lift your hands up overhead and tuck in your tailbone. Inhale, and as you exhale, drop your head back and lean backwards, extending your arms behind you. Arch your back as you lift your chest high, keeping your tailbone tucked under to protect your back. Hold the stretch for 3 to 5 deep breaths, stretching the abdominals, chest and arms. Always lift up gently as you exhale.
3. A Light Stretch for a Long Spine
Side bends are simple exercises which not only stretch the abs, they also lengthen the spine. In the same standing position, lift your arm straight above your head and inhale deeply, stretching the back. Gently lower your left arm to your side, and as you exhale, bend to the left, moving your left hand down your leg and dropping your right arm as far as possible without bending the elbow. Turn your gaze to the ceiling and breathe deep as you open your right arm out to deepen the stretch for the abs and chest. Hold for 3 to 5 deep breaths and then come back to standing on the exhale.
4. Getting Graceful
While there are many yoga poses for the abdominals, dancer's pose is one of the best as it also strengthens the legs, opens the chest and improves your balance. Without changing your standing position, lift your left arm straight up to the sky and bring your right heel towards your buttocks. Grip the inside of your right ankle with your right hand so that your thumb is pointing up and inhale deeply. As you exhale, extend your left arm in front of you, leaning forward and lifting your right leg as high as possible. While this pose will take practice to find your balance, the higher you lift your right leg, the deeper you will feel the stretch in your abdomen. Hold for 3 to 5 deep breaths, come up on the exhale and repeat on the opposite side.
