Exercise guide
Backward Abdominal Stretch
- Intermediate
- Isolation
- Timed hold
- Waist
This stretch targets the rectus abdominis and obliques by placing the core in a lengthened position, improving spinal extension and relieving tension after high-intensity abdominal training.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie face down on a flat surface with your legs extended straight behind you, tops of the feet pressing into the floor.
- Place your hands flat on the floor directly under your shoulders with fingers pointing forward.
- Tuck your elbows close to your ribcage and engage your glutes slightly to stabilize the lower back.
How to do it
- Exhale as you press through your palms to slowly lift your chest off the floor, keeping your hips and pelvis grounded.
- Inhale deeply into your belly at the top of the movement, holding the stretch for 15-30 seconds while maintaining a long neck.
- Slowly lower your torso back to the starting position with control, maintaining tension until your chest touches the floor.
Form checklist
- Keep your shoulders depressed and away from your ears throughout the lift.
- Maintain a slight bend in the elbows to avoid joint locking and keep tension on the muscles.
- Ensure your hips stay in contact with the floor to maximize the stretch in the lower abdominals.
- Avoid overextending the neck; keep your gaze forward or slightly upward.
Pro tips
- Think about 'pulling' your chest forward through your arms rather than just pushing up to create more space in the abdominal wall.
- To target the obliques, gently rotate your torso to look over one shoulder while in the peak stretch position, then repeat on the other side.
Make it harder
- Walk your hands 1-2 inches closer to your hips before lifting to increase the degree of spinal extension and stretch depth.
- Transition into an Upward Dog variation by pressing through the tops of your feet to lift your knees and thighs completely off the floor.
Frequently asked
- What muscles does the backward abdominal stretch work?
- The backward abdominal stretch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the backward abdominal stretch?
- The backward abdominal stretch requires no equipment — just your body weight.
- Is the backward abdominal stretch good for beginners?
- The backward abdominal stretch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.