How to Use a Sit-up and Stretch Pad for Core Workouts

Quick answer

Place the sit-up and stretch pad under your lower back before any floor core exercise. Its contoured shape supports your spine and amplifies core engagement while reducing strain.

Step-by-step guide: Using your sit-up and stretch pad

1. Set up the pad: Place the pad on a flat, non-slip surface with the contoured side facing up. Sit down so the curved ridge fits snugly under your lower back. Make sure your hips stay on the floor, not on the pad, for correct alignment.
2. Perform a basic crunch: Lie back with knees bent and feet flat. Place hands behind your head or across your chest. Crunch up using your core, not your neck. The pad keeps your lumbar spine supported so you feel the burn in your abs. Avoid pulling on your neck. If you feel neck strain, keep your chin tucked and focus on lifting your shoulder blades.
3. Add a reverse crunch or leg lift: Keep your lower back on the pad. Lift your bent knees toward your chest, then lower slowly. The pad prevents your pelvis from tucking, which protects your spine. Do not let your lower back lift off the pad. If it does, reduce the range of motion.
4. Use for seated stretches: Sit on the pad with legs extended. Reach forward for a hamstring stretch. The slight elevation and cushioning make it easier to hold the stretch longer. Do not use the pad for stretches that require a completely flat, hard surface, such as balance poses.
5. Cool down and clean: After your workout, wipe the POE surface with a damp cloth. Let it air dry before storing. The material resists solvents, so a mild soap is fine. Do not machine wash or soak the pad. The foam core can absorb water and lose its shape.

Product details

• Sit-up and Stretch Pad by YOGA Accessories: The Sit-up and Stretch Pad has a unique contoured shape that supports your lower back during ab and back workouts. You can perform full-range core moves without the tailbone pressure that often stops people from finishing their sets.