Focus area

Core

The abdominal muscles around your belly. A burst of crunches, slouched sitting or lots of coughing leaves the core tight and sore when you laugh, stand up or bend over.

Dead bug

2–3 × 8–10次/侧

Tip: Keep the lower back stable as the limbs move; never arch it just to reach farther.

Supine heel slide

2–3 × 10次/侧

Tip: Keep the abs braced as the leg slides out; the pelvis should not rock with the leg.

Side plank

2–3 × 10–20秒/侧

Tip: Keep the hips lifted and off the floor; beginners can do it from the knees.

More actions in this plan

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More stretches for this area

The first 3 moves are free to open and follow; the rest unlock with Pro.

Why this area gets sore

A few muscles in this area are especially prone to tightening up and aching. Match your symptoms below to figure out which one is talking to you.

Rectus abdominis

The row of "chocolate bars" down your belly. A hard ab workout leaves the front of your stomach so sore you can't laugh — every cough, sit-up or shoelace bend feels tight.

Obliques

The muscles along the sides of your waist that twist and side-bend your torso. Russian twists and side planks leave both sides of your waist sore — twisting or even sneezing stings.

See a doctor if any of these apply

Stretching helps everyday muscle soreness. If any of the following sounds like you, it may be more than tired muscles — donât push through:

Pain radiating from your arm or leg down into your fingers or toes, or with numbness and weakness
The soreness started after a fall, impact or other injury, or the area is visibly swollen
It hasnât improved after a week, or it wakes you up at night
It comes with fever, chest tightness, dizziness, or loss of bladder or bowel control
The pain is severe enough to stop normal movement, or you canât bear any force on it