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Stretches

Core and ab stretches

Stretches for the front and sides of the trunk: cobra and sphinx open the abdominals, side bends and gate pose reach the obliques, and twists turn the spine. Breathe into the stretch; it should never feel sharp.

21 moves21 with 3D demosBeginner 13Intermediate 7Advanced 1

Beginner core and ab stretches 13

Cat-cow demonstrated on the 3D figure3D demoCat-cowBeginner · No equipmentGate Pose (Parighasana) demonstrated on the 3D figure3D demoGate Pose (Parighasana)Beginner · No equipmentLow cobra (Bhujangasana) demonstrated on the 3D figure3D demoLow cobra (Bhujangasana)Beginner · No equipmentOverhead side bend demonstrated on the 3D figure3D demoOverhead side bendBeginner · No equipmentSeated twist, bottom leg straight demonstrated on the 3D figure3D demoSeated twist, bottom leg straightBeginner · No equipmentSphinx pose (Salamba Bhujangasana) demonstrated on the 3D figure3D demoSphinx pose (Salamba Bhujangasana)Beginner · No equipmentStaff pose (Dandasana) demonstrated on the 3D figure3D demoStaff pose (Dandasana)Beginner · No equipmentStomach vacuum (drawing-in) demonstrated on the 3D figure3D demoStomach vacuum (drawing-in)Beginner · No equipmentLower Back Curl demonstrated on the 3D figure3D demoLower Back CurlBeginner · No equipmentOverhead Stretch demonstrated on the 3D figure3D demoOverhead StretchBeginner · Other / check instructionsScissor Kick demonstrated on the 3D figure3D demoScissor KickBeginner · No equipmentSeated Overhead Stretch demonstrated on the 3D figure3D demoSeated Overhead StretchBeginner · Other / check instructions

Intermediate core and ab stretches 7

Boat pose (Navasana) demonstrated on the 3D figure3D demoBoat pose (Navasana)Intermediate · No equipmentCobra pose (Bhujangasana) demonstrated on the 3D figure3D demoCobra pose (Bhujangasana)Intermediate · No equipmentHalf lord of the fishes (Ardha Matsyendrasana) demonstrated on the 3D figure3D demoHalf lord of the fishes (Ardha Matsyendrasana)Intermediate · No equipmentRevolved chair pose (Parivrtta Utkatasana) demonstrated on the 3D figure3D demoRevolved chair pose (Parivrtta Utkatasana)Intermediate · No equipmentStanding trunk rotation with a ball demonstrated on the 3D figure3D demoStanding trunk rotation with a ballIntermediate · Exercise ballUpward-facing dog (Urdhva Mukha Svanasana) demonstrated on the 3D figure3D demoUpward-facing dog (Urdhva Mukha Svanasana)Intermediate · No equipmentVertical toe touch demonstrated on the 3D figure3D demoVertical toe touchIntermediate · No equipment

Advanced core and ab stretches 1

Supported shoulderstand (Salamba Sarvangasana) demonstrated on the 3D figure3D demoSupported shoulderstand (Salamba Sarvangasana)Advanced · No equipment

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Questions people ask

What are good core and ab stretches for beginners?

Start with moves graded easy, such as Cat-cow, Gate Pose (Parighasana), Low cobra (Bhujangasana). There are 13 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do core and ab stretches at home without equipment?

Yes. 17 of the 21 moves here need nothing but your body, a floor, a wall or a step, for example Cat-cow, Gate Pose (Parighasana), Low cobra (Bhujangasana).

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.