The Abdominals Stretch Variation Three 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 Three
Start in a kneeling position with your hips stacked over your knees and your hands resting on your hips.
Press your hips forward as you arc your torso back and slightly to one side, opening the front and side of the core.
Keep your gaze soft and let the chest lead the movement — avoid letting the head drop too far back.
Hold the position for 15 to 30 seconds, breathing into the stretch rather than holding the breath.
Return to upright with control, then repeat the bend toward the opposite side.
Complete 2 to 3 rounds per side, deepening the rotation gradually as your tissues warm up.
02 The payoff
Why it earns its spot
Lengthens both the rectus abdominis and the obliques in a single position.
Improves trunk mobility for rotational sports and complex lifts.
Counters the postural compression of long days at a desk.
03 Don't do this
Common mistakes
Collapsing into the lower back instead of leading with the chest — the lift should come from the upper torso.
Squeezing the glutes too hard during the bend, which tilts the pelvis and shortens the stretch on the abs.
Letting the head crank back at the end of the rotation, putting unneeded strain on the cervical spine.
Skipping the side-to-side variation and only bending straight back, missing the oblique component entirely.
EGON Put it on record
Track it in EGON.
Log every set of the Abdominals Stretch Variation Three, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
