10 Core Muscle Stretches – The Fitnessista

Sharing 10 of my favorite core muscle stretches. 

Hi friends! How’s the morning so far! I hope you’ re having a great day! We’re spending the morning at the beach and looking forward to a fun hike this afternoon.

For today’s post, I’m sharing 10 of my favorite core stretches!

The core muscles are central to almost every movement we make. These muscles include the abdominal muscles, back muscles, and pelvic muscles. Stretching the core muscles can potentially prevent injuries (research is mixed, but it feels good!), and improving flexibility and mobility. Despite their importance, core muscle stretches are often overlooked. It’s important to remember that in order to have full strength and function, you need to be able to RELAX the muscle; not just contract it.

Today, I’m sharing a roundup of core muscle stretches that you can easily add to your routine to keep your core strong and flexible.

10 Core Muscle Stretches

Cobra Pose

The Cobra Pose is a great stretch for the abdominal muscles and lower back.

How to Do It:

Lie face down on the floor with your hands under your shoulders.

Slowly lift your upper body off the ground, extending your spine.

Keep your elbows slightly bent and your hips pressed to the floor.

Hold the pose for 20-30 seconds, then gently lower yourself back to the starting position.

Benefits:

Stretches the abdominal muscles

Improves flexibility in the spine

Strengthens the lower back

Cat-Cow Stretch

The Cat-Cow Stretch is excellent for increasing flexibility in the spine and stretching the abdominal and back muscles.

How to Do It:

Start on your hands and knees with your wrists aligned under your shoulders and your knees under your hips.

Inhale as you drop your belly towards the floor, lifting your head and tailbone upwards (Cow Pose).

Exhale as you round your spine towards the ceiling, tucking your chin to your chest (Cat Pose).

Repeat this sequence 10 times.

Benefits:

Enhances spinal flexibility

Stretches the core muscles

Improves posture

Side Stretch

The Side Stretch targets the oblique muscles, which are essential for core strength and stability.

How to Do It:

Stand with your feet hip-width apart or sit comfortably.

Raise your left hand above your head and lean to the right side, keeping your right hand on your hip.

Hold for 20-30 seconds, then switch sides.

Repeat 2-3 times on each side.

Benefits:

Stretches the oblique muscles

Improves flexibility and range of motion in the torso

Enhances balance and stability

Seated Forward Bend

The Seated Forward Bend is an effective stretch for the lower back and hamstrings, also engaging the core muscles.

How to Do It:

Sit on the floor with your legs extended straight in front of you.

Inhale and lengthen your spine.

Exhale as you reach forward towards your toes, keeping your back straight.

Hold for 20-30 seconds, then return to the starting position.

Benefits:

Stretches the lower back and hamstrings

Engages the core muscles

Improves flexibility

Lying Knee Tuck

The Lying Knee Tuck stretches the lower back and engages the abdominal muscles.

How to Do It:

Lie on your back with your knees bent and feet flat on the floor.

Bring your knees towards your chest, holding them with your hands.

Hold for 20-30 seconds, then release.

Repeat 2-3 times.

Benefits:

Stretches the lower back

Engages the abdominal muscles

Relieves tension in the back

Bridge Pose

The Bridge Pose strengthens the back muscles and stretches the abdominal muscles.

How to Do It:

Lie on your back with your knees bent and feet flat on the floor.

Press your feet into the floor as you lift your hips towards the ceiling.

Hold for 20-30 seconds, then lower your hips back to the starting position.

Repeat 2-3 times.

Benefits:

Strengthens the back muscles

Stretches the abdominal muscles

Improves posture

Spinal Twist

The Spinal Twist stretch targets the entire back and abdominal muscles.

How to Do It:

Sit on the floor with your legs extended.

Bend your right knee and place your right foot on the outside of your left thigh.

Twist your torso to the right, placing your left elbow on the outside of your right knee.

Hold for 20-30 seconds, then switch sides.

Repeat 2-3 times on each side.

Benefits:

Stretches the back and abdominal muscles

Improves spinal mobility

Enhances digestion

Child’s Pose

The Child’s Pose is a gentle stretch for the back and abdominal muscles.

How to Do It:

Start on your hands and knees.

Sit back on your heels, extending your arms forward and lowering your forehead to the floor.

Hold for 30 seconds to 1 minute.

Benefits:

Stretches the back and abdominal muscles

Promotes relaxation

Relieves tension in the spine

Pelvic Tilt

The Pelvic Tilt is a simple exercise that engages the core muscles and stretches the lower back.

How to Do It:

Lie on your back with your knees bent and feet flat on the floor.

Tighten your abdominal muscles and press your lower back into the floor.

Hold for 5 seconds, then relax.

Repeat 10-15 times.

Benefits:

Engages the core muscles

Stretches the lower back

Improves pelvic stability

Standing Side Bend

The Standing Side Bend is great for stretching the oblique muscles and improving lateral flexibility.

How to Do It:

Stand with your feet hip-width apart.

Raise your left arm overhead and lean to the right, sliding your right hand down your leg.

Hold for 20-30 seconds, then switch sides.

Repeat 2-3 times on each side.

Benefits:

Stretches the oblique muscles

Improves lateral flexibility

Enhances core stability

Stretching your core muscles can help you maintain overall flexibility, prevent injuries, and improve performance.  Remember, consistency is key, and always listen to your body to avoid overstretching.

For more stretching routines, check out this bedtime stretch routine to unwind and relax at the end of the day.

xoxo

Gina