Exercise guide
Rotating Stomach Stretch
- Beginner
- Compound
- Timed hold
- Shoulders
- Waist
This dynamic stretch improves spinal mobility and opens up the chest and abdominal wall by combining a prone extension with torso rotation. It is highly effective for relieving tension in the obliques and pectorals while enhancing overall core flexibility.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie face down on a flat surface with your legs extended straight behind you and tops of feet on the floor.
- Place your palms flat on the floor slightly wider than shoulder-width apart, level with your chest.
- Engage your glutes slightly to protect your lower back and keep your gaze neutral.
How to do it
- Inhale and press through your palms to lift your chest off the floor, keeping your hips in contact with the ground.
- Exhale as you slowly rotate your torso to one side, looking over your shoulder toward your opposite heel.
- Inhale as you return your torso to the center position while maintaining the upward lift.
- Exhale and repeat the rotation to the opposite side, alternating in a slow, controlled tempo.
Form checklist
- Keep your hips pressed firmly against the floor throughout the movement.
- Depress your shoulder blades; do not allow your shoulders to shrug toward your ears.
- Maintain a soft bend in the elbows if you feel any pinching in your lower back.
- Ensure the rotation comes from the mid-back and waist rather than just turning the neck.
Pro tips
- Think about 'lengthening' your spine toward the ceiling before initiating the twist to maximize the stretch in the abdominal wall.
- To increase the stretch in the pectorals, slightly turn the hand of the 'anchor' side outward as you rotate away from it.
Make it harder
- Hold the peak of the rotation for 5-10 seconds while taking deep diaphragmatic breaths to deepen the oblique stretch.
- Perform the stretch from an 'Upward Dog' position with your hips and knees lifted off the floor to increase the intensity.
Frequently asked
- What muscles does the rotating stomach stretch work?
- The rotating stomach stretch primarily targets the abs, obliques, and pectorals, and also works the deltoids, serratus anterior, and triceps as secondary muscles.
- What equipment do you need for the rotating stomach stretch?
- The rotating stomach stretch requires no equipment — just your body weight.
- Is the rotating stomach stretch good for beginners?
- Yes. The rotating stomach stretch is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
- Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
- Battling Ropes Half KneelingIntermediate · abs, biceps, deltoids, obliques, and pectorals
- Bear WalkIntermediate · abs, calves, deltoids, hamstrings, obliques, and pectorals