How to Do Backward Abdominal Stretch

Backward Abdominal Stretch is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Backward Abdominal Stretch

  1. 01Lie prone on the floor with legs extended and hands placed directly under the shoulders.
  2. 02Press the palms into the ground to lift the chest while keeping the pelvis in contact with the floor.
  3. 03Extend the elbows fully to create a gentle arch in the spine and stretch the anterior core.
  4. 04Hold the upright position for the prescribed duration while maintaining slow, deep diaphragmatic breaths.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Backward Abdominal Stretch

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on lengthening the abdominal wall by pushing the hips toward the floor rather than just arching the lower back.

Same coaching engine used inside the A90 app

05 / FAQ

Backward Abdominal Stretch questions

What muscles does Backward Abdominal Stretch work?

Backward Abdominal Stretch is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Backward Abdominal Stretch correctly?

Lie prone on the floor with legs extended and hands placed directly under the shoulders. Press the palms into the ground to lift the chest while keeping the pelvis in contact with the floor. Extend the elbows fully to create a gentle arch in the spine and stretch the anterior core. Hold the upright position for the prescribed duration while maintaining slow, deep diaphragmatic breaths.

What is the A90 coach tip for Backward Abdominal Stretch?

Focus on lengthening the abdominal wall by pushing the hips toward the floor rather than just arching the lower back.

Is Backward Abdominal Stretch suitable for beginners?

Backward Abdominal Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Backward Abdominal Stretch?

No. Backward Abdominal Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes backward abdominal stretch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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