Here are some abdominal stretching exercises with pictures:
Cobra Stretch:
Start by lying down on your stomach with your hands placed underneath your shoulders. Slowly push your upper body up using your arms, while keeping your hips on the ground. Hold this pose for 15-30 seconds.
Cat-Cow Stretch:
Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your spine, tucking your chin into your chest and bringing your tailbone towards your knees. Repeat this movement for 5-10 reps.
Seated Forward Fold:
Sit on the floor with your legs extended in front of you. Reach your arms towards your feet, and fold forward from your hips. Try to keep your spine long and your neck relaxed. Hold this pose for 15-30 seconds.
Child’s Pose:
Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Sit back onto your heels and stretch your arms forward, resting your forehead on the ground. Hold this pose for 15-30 seconds.
Standing Side Stretch:
Stand with your feet hip-width apart and reach your arms overhead. Take your right wrist with your left hand and lean towards your left side, stretching your right side body. Hold for 15-30 seconds and repeat on the other side.
Remember to always listen to your body and not push beyond your limits. It’s also a good idea to consult with a doctor or certified fitness professional before starting any new exercise routine.