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Waist · Body Weight
Backward Abdominal Stretch
Backward Abdominal Stretch is a beginner isolation flexibility exercise that works the abs (waist), with the lower back and hip flexors 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
- Lower Back · erector spinae
- Hip Flexors · iliopsoas
How to do Backward Abdominal Stretch
- Get down on your knees with your back straight, thighs extended, and legs resting on the floor.
- Lean backward and hold your feet by extending your arms to stretch your abdominal muscles.
- Maintain this stretch for 30-60 seconds.
Form tips
- Keep your hips stable to ensure a deep and effective stretch.
- Avoid overextending your back; only lean as far back as is comfortable and safe for your flexibility.
- Breathe deeply and steadily to help relax your muscles and enhance the stretch.
Backward Abdominal Stretch alternatives
More abs exercises
Backward Abdominal Stretch FAQ
What muscles does Backward Abdominal Stretch work?
Backward Abdominal Stretch mainly works the abs in the waist (rectus abdominis). The lower back and hip flexors work as secondary muscles.
What equipment do you need for Backward Abdominal Stretch?
None. Backward Abdominal Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Backward Abdominal Stretch 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 Backward Abdominal Stretch good for beginners?
Yes. Backward Abdominal Stretch is rated beginner, so it's a sound choice while you learn to train the abs.
How many calories does Backward Abdominal Stretch 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 Backward Abdominal Stretch?
Other exercises for the abs include Exercise Ball Hip Flexor Stretch, Abdominal Crunches Machine, Suspension Trainer With Grips Abdominal Fallout and Dumbbell Crunch Hold With Legs Off.
For developers
Use Backward Abdominal Stretch 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.
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