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Waist · Body Weight
Lying (Prone) Abdominal Stretch
Lying (Prone) Abdominal Stretch is a beginner isolation flexibility exercise that works the abs (waist), with the lower back and hip flexors assisting. It needs only a mat. 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 Lying (Prone) Abdominal Stretch
- Begin by lying face down on the floor with your legs extended straight behind you and your hands placed under your shoulders, palms flat on the floor.
- Slowly press your hands into the floor to lift your chest upward, extending your spine. Keep your hips and legs relaxed on the floor.
- Continue to lift your chest until you feel a comfortable stretch in your abdomen and lower back. Hold this position for 15-30 seconds, keeping your elbows slightly bent.
- Slowly lower your chest back down to the floor and return to the starting position. Repeat for the desired number of repetitions.
Form tips
- Avoid locking your elbows; keep them slightly bent to prevent strain on your joints.
- Breathe deeply and steadily, inhaling as you lift your chest and exhaling as you hold the stretch.
- Perform the stretch on a comfortable surface, such as a yoga mat, to prevent discomfort or injury.
Lying (Prone) Abdominal Stretch alternatives
More abs exercises
Lying (Prone) Abdominal Stretch FAQ
What muscles does Lying (Prone) Abdominal Stretch work?
Lying (Prone) 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 Lying (Prone) Abdominal Stretch?
You need only a mat.
How many sets and reps of Lying (Prone) 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 Lying (Prone) Abdominal Stretch good for beginners?
Yes. Lying (Prone) Abdominal Stretch is rated beginner, so it's a sound choice while you learn to train the abs.
How many calories does Lying (Prone) 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 Lying (Prone) Abdominal Stretch?
Other exercises for the abs include Exercise Ball Hip Flexor Stretch, Abdominal Crunches Machine, Lying Abs Resistance Band and Resistance Band Lying Leg Raise.
For developers
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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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