The Abdominals Stretch Variation Four is a beginner-friendly bodyweight stretch that targets the abdominals. Here's how to do it right, and what to stop doing.
Primary musclesAbs
Secondary musclesNone
EquipmentBodyweight
LevelBeginner
TypeStretching
3D demo in the EGON app
01 Execution
How to do the Abdominals Stretch Variation Four
Sit just in front of a large stability ball with your feet planted about hip-width apart.
Lean back and position the ball beneath your lower-to-mid back while keeping your knees bent.
Let your upper back follow the curve of the ball as you extend the torso and open the front of the abdomen.
Keep both feet grounded and breathe slowly while the ball supports the extended position.
Use your core to bring the torso back toward neutral without rolling abruptly off the ball.
Reset the ball under your back before repeating each controlled extension.
02 The payoff
Why it earns its spot
Uses the stability ball to support a gradual stretch through the front of the core.
Encourages controlled spinal extension while the feet stay planted for balance.
Opens the chest and abdomen across the ball's curved surface.
03 Don't do this
Common mistakes
Placing the ball too high or too low to support the lower-to-mid back.
Letting the feet slide or lifting the heels, which makes the supported position unstable.
Dropping over the ball abruptly instead of extending with control.
Holding the breath or forcing a deeper arch than feels comfortable.
EGON Put it on record
Track it in EGON.
Log every set of the Abdominals Stretch Variation Four, get your PRs detected automatically, earn aura for the work, and climb five leagues of statues, from Stone to Ego.
