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Waist · Body Weight
Abdominal Stretch ( Version2 )
Abdominal Stretch ( Version2 ) is a beginner isolation flexibility exercise that works the abs (waist), with the hip flexors and lower back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Abdominals · rectus abdominis
Secondary muscles
- Hip Flexors · iliopsoas
- Lower Back · erector spinae
How to do Abdominal Stretch ( Version2 )
- Sit on the floor with your knees bent and drawn towards your chest.
- Place your hands on your knees keeping them set and lean your chest to your knees to stretch.
- Hold the stretch in this position, allowing your back to round slightly and your head to relax forward.
- After holding the stretch for the desired amount of time, release your arms and return to a neutral sitting position.
Form tips
- Keep your shoulders relaxed and avoid hunching them up towards your ears.
- Breathe deeply and steadily throughout the stretch to help relax your muscles.
- Perform the stretch slowly and avoid any sudden movements to prevent strain.
Abdominal Stretch ( Version2 ) alternatives
More abs exercises
Abdominal Stretch ( Version2 ) FAQ
What muscles does Abdominal Stretch ( Version2 ) work?
Abdominal Stretch ( Version2 ) mainly works the abs in the waist (rectus abdominis). The hip flexors and lower back work as secondary muscles.
What equipment do you need for Abdominal Stretch ( Version2 )?
None. Abdominal Stretch ( Version2 ) is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Abdominal Stretch ( Version2 ) should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Abdominal Stretch ( Version2 ) good for beginners?
Yes. Abdominal Stretch ( Version2 ) is rated beginner, so it's a sound choice while you learn to train the abs.
How many calories does Abdominal Stretch ( Version2 ) burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Abdominal Stretch ( Version2 )?
Other exercises for the abs include Exercise Ball Hip Flexor Stretch, Abdominal Crunches Machine, Suspension Trainer With Grips Abdominal Fallout and Suspension Trainer With Grips Hanging Leg Hip Raise.
For developers
Use Abdominal Stretch ( Version2 ) in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_M6ZHX5" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_M6ZHX5", "name": "Abdominal Stretch ( Version2 )", "model": "female", "target": "Abs", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_M6ZHX5/mp4-720.mp4?…", "poster": "https://…/ex_M6ZHX5/poster.jpg?…" } }