Abdominal exercises can result in muscle soreness.
Strong abdominal muscles can improve your appearance and contribute to a strong core, which can ease daily activities, alleviate lower-back pain and improve your balance, posture, stability and athletic performance. Intensely exercising your abdominals or starting a new regimen, however, can trigger soreness caused by small tears in your muscle fibers. There are various things you can do to gradually ease the discomfort and pain while your body repairs its core muscles.
Rest and Recover
Rest your abdominal muscles so they can recover and get stronger for your next workout. Although the severity of your soreness depends on the intensity of your workout, discomfort usually starts 12 hours after exercising and peaks after two to three days. Because abdominal muscles are small, soreness might subside quickly, but while your muscles are sore, avoid exercising them.
Take a Cold Shower
Take a cold shower or bath to slow your blood circulation and to reduce the pain and swelling. After coming out of the shower or bath, your body warms up quickly, which promotes blood circulation and aids in the healing process. Alternatively, place a towel-covered ice pack on the sore area for 20 minutes at a time. Use cold applications during the first 24 hours after the soreness starts.
Get Over the Counter Relief
Take over-the-counter pain medicine to reduce discomfort caused by the soreness. Over-the-counter options can both reduce pain and fight inflammation.
Apply Some Heat
Apply a towel-covered hot pack to your aching muscles for up to 20 minutes at a time. Alternatively, take a warm bath, or sit in a sauna or steam room. These heat sources stimulate blood flow to the sore area, which promotes healing.
Stretch Them Out
Perform light stretches to promote flexibility. These will warm your body and contribute to the healing process. To stretch the front of your waist, lie on your stomach on the floor and use your hands to push your upper body up while your body from the hips down remains on the floor. To stretch the sides of your waist, extend your arms overhead and bend sideways to the left so you feel a stretch along the right side of your waistline. Repeat the stretch on your other side. Hold each stretch for five seconds and perform 10 repetitions.
Try Light Cardio
Engage in light cardiovascular exercise, such as brisk walking or riding a bike, while your abdominals are sore. Cardio promotes blood flow, which helps the muscles heal.
Consult a doctor if your muscle soreness is getting worse or if it lasts longer than one week.