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 muscles—
EquipmentBodyweight
LevelBeginner
TypeStretching
3D demo in the EGON app
01 Execution
How to do the Abdominals Stretch Variation Four
Lie face down on the floor with your legs extended behind you and your palms flat under your shoulders.
Press through your hands to lift your chest off the floor, keeping your hips and thighs grounded.
Pull your shoulders down and away from your ears to open the chest and deepen the stretch through the abs.
Hold the lifted position for 15 to 30 seconds, breathing slowly and letting the stretch settle.
Lower your torso back down with control, never letting your chest drop suddenly to the floor.
Repeat for 3 to 4 rounds, going slightly higher each time as your body warms up.
02 The payoff
Why it earns its spot
Opens the entire front of the core through deep spinal extension.
Releases hip flexor tightness from sitting or running.
Improves overhead and bench-press positioning by restoring thoracic mobility.
03 Don't do this
Common mistakes
Shrugging the shoulders up to the ears, which compresses the neck and limits how far the chest can open.
Lifting the hips off the floor early, which removes the stretch from the abdominal wall.
Holding the breath through the position rather than breathing deeply into the belly to deepen the release.
Forcing maximum extension on the first rep — the body needs a few warm-up rounds before deeper range is safe.
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.
