Return to the starting position and repeat on the right. Place a bench under and perpendicular to a pullup bar. Hang from the bar, directly above the bench with your legs to one side, feet together and knees slightly bent. Without changing the bends in your knees or elbows, lift your legs over the bench to the opposite side. Lift your legs until our hips and knees are bent at 90 degrees. Raise your right hip toward your right armpit. Assume a standard pushup position.
As you lower your body toward the floor, lift your right foot off of the floor, swing your leg out sideways and try to touch your knee to your elbow. Place both feet toes first into the foot cradles of a TRX. Press into a plank position, keeping your body in a straight line from your head to your heels. Swing your legs to the left, allowing your hips to rotate slightly. Bring your knees to your elbow, pause, and then reverse the movement and perform the same on the opposite side. This seems like a chest exercise, but it's more than that: By pushing half your torso off your bench, your obliques and abs essentially must serve as the bench, tightening and bracing to give you a platform from which to bench.
That's a ton of anti-rotation work and oblique stress on every single rep. United States. Type keyword s to search. Today's Top Stories. How to Eat Like Chris Hemsworth. Pallof Press. Copenhagen Plank. Windmill Balance. Three-Way Windmill. Offset Dumbbell Squat. Single-Arm Overhead Press. Bear Plank Chest Press. Side Plank. If you want to make it harder elevate your feet or add a torso rotation.
Single-Leg Side Plank. Copenhagen Plank Rear Delt Raise. Side Plank and Row. Core Stabilization. Single-Arm Reverse Lunge and Press. Bird Dog. Bear Crunch. Men's Health. Finish all your reps on your left side before switching to your right side. Perform it in a slow and controlled manner, or speed it up for an extra metabolic boost. Band-Resisted Anti-Rotational Press.
If we look at a posture such as navasana , we see that all of the abdominals will be doing an isometric contraction in order to help stabilize the trunk. This helps keep it rigid so that the hip flexors can do their work. As we twist right in marichyasana C , the left side of the external oblique contracts with the right side of the internal obliques they work together as synergists when twisting. In a posture such as urdhva dhanurasana, we can see a general lengthening of all of the abdominal muscles.
This is because the rib cage and the pelvis are required to move further apart, generally making more distance between origins and insertions. If we look at the twisting motion of marichyasana C , as we twist to the right, we are going to find the right side of the external obliques lengthening with the left side of the internal obliques. January 9, muscle Anatomy Torso. The oblique muscles The oblique muscles make up two of the three layers that create our abdominal walls.
What do the names of the external and internal oblique muscles, mean? Internal obliques Internal means inside and oblique comes from the Latin word obliquus, which means a slanting orientation. Its main roles are to stabilise the trunk and maintain internal abdominal pressure rectus abdominis — slung between the ribs and the pubic bone at the front of the pelvis. The main function of the rectus abdominis is to move the body between the ribcage and the pelvis external oblique muscles — these are on each side of the rectus abdominis.
The external oblique muscles allow the trunk to twist, but to the opposite side of whichever external oblique is contracting. For example, the right external oblique contracts to turn the body to the left internal oblique muscles — these flank the rectus abdominis and are located just inside the hipbones.
They operate in the opposite way to the external oblique muscles. For example, twisting the trunk to the left requires the left side internal oblique and the right side external oblique to contract together. Core muscles Think of your core as a strong column that links the upper body and lower body together. Effective abdominal exercises When you decide to add some abdominal exercises to your exercise program, be careful about which ones you choose.
Some effective abdominal muscle training methods include: Pilates pronounced Pi-lah-teez is an exercise technique traditionally used by dancers for deep-body conditioning and injury rehabilitation.
The stability ball or fitball, Swiss ball or exercise ball is an extra-large, inflatable ball designed to improve balance while targeting specific muscle groups. You can use exercise balls in a variety of ways to challenge balance, stability and torso strength. Muscle strains You can strain your abdominal muscles from overstretching or overuse. The deep abdominal muscles, together with muscles in the back, make up your core muscles.
Your core muscles help keep your body stable and balanced, and protect your spine. Muscle strains can be prevented by regular stretching, warming up prior to exercise and cooling down afterwards, and keeping good form while playing sport. This muscle can be worked out in 2 different ways: by either bringing the chest towards the pelvis as with a crunch , or by bringing the pelvis towards the chest as with a leg raise.
Finally, the rectus abdominis also helps to regulate breathing, and protects your internal organs by creating intra-abdominal pressure. After the rectus abdominis, the obliques are probably the one other abdominal muscle that many people focus on. Your external obliques sit on either side of your rectus abdominis, and are actually the largest of your abdominal muscles.
For instance, if you are twisting to the left, you are using your right external oblique. The external obliques also help with your overall posture, pulling your chest downwards, and protecting your organs by creating intra-abdominal pressure just as with the rectus abdominis.
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