It is important to know the anatomy of the abdomen, not only to know how to train your abs but also to protect your viscera. Many consider a flat stomach and 6 pack abs to be an aesthetic requirement , thus placing the external oblique abdominal muscle at the top of the list, as no other area gives the physique that athletic look.
External Oblique Muscle Properties:
One of the properties of this muscle is that it has striated structural fibers.
It is classified within the phase muscle system, as lack of exercise makes it weak
Along with the lower oblique, pyramidal, transverse and rectum are those in the anterior and lateral abdominal region.
This article provides all the information about this broad, and even irregular, quadriceps muscle, which consists of a fleshy and an aponeurotic portion, which occupies the superficial and lateral sides of the abdomen and a portion of the anterolateral chest wall.
Origin:
- They originate just from the ribs 5 to 12.
Insertion:
- They insert down into the Linea Alba.
- It also runs down and attaches to the inguinal ligament.
- Also insert to anterior half of iliac crest and pubic tubercle
- Xiphoid process
- anterior superior iliac spine (ASIS)
Innervation:
- The external oblique muscle is supplied by subcostal nerve (T12) and Thoracoabdominal nerves (T7-11)
Fiber direction:
- Downwards.
- Forwards.
These nerves again importantly run in this direction to supply external oblique
They allow the muscle to contract the action of these muscles.
why do we have external oblique muscles?
- Flex the trunk and rotate it, so we can move from side to side.
- Cover the internal contents of the abdomen to be compressed.
- Contraction of these muscles helps expel stool resulting from increased pressure inside the abdominal cavity, and this is one of the most important functions of this muscle
- This gives a great opportunity to put pressure on the spine, so when these muscles contract, they increase the pressure inside the abdomen.
- This is very good and important because it helps us stabilize us and support our spine to keep us upright.
- Moving and supporting the task of the internal environment and muscle.
- Many fibers of the external oblique muscle continue with those of the lesser oblique muscle on the other side.
The external oblique muscle has some important characteristics:
- The lower free border between the anterior superior iliac spine and the pubic tubercle thickens and rolls inward to form the inguinal ligament.
- The posterior fleshy free border forms the anterior limit of the lumbar triangle.
- The upper part of the aponeurotic layer crosses over the rectus abdominis muscle , contributes to the formation of the anterior layer of the rectus sheath.
- The lower part of the aponeurotic layer forms the medial half of the anterior wall of the inguinal canal; intermediate attachment provides a V-shaped gap (superficial inguinal ring) to provide passage of the spermatic cord / round ligament.
Function of external oblique muscle
- It works by repressing the ribs, the obliques flex the trunk and depress the abdominal wall.
- When the thorax is immobilized, they flex the pelvis over the spine.
- If one of the muscles contracts in isolation, lean the trunk to that side, giving it a twisting motion.
- Keeps the trunk straight when the opposite arm lifts a load.
Side-Lying Leg Lift
- Lie down on your right side with your both legs widespread straight.
- Your right arm should be under your head.
- Put your left arm on your left hip.
- Elevate the left leg while keeping your hips steady and facing forward
- Do not rotate forward or backward.
- Repeat for an added challenge.
- Wear an ankle weight for more power.
Press Pallof
- This exercise is one of my absolute favorite anti-rotation core exercises that means you’re using your core to resist rotating.
- you can do it with a band or a cable.
- Set the band up around sternum height.
- Press the weight out the band is going to be pulling you this direction. you’re supposed to use your core to resist that movement.
- you’re going to grab the band or the cable to make sure your shoulders are back and down that your rib-cage is towards your pelvis.
- your glutes are tight you’re going to press it out and row it back in press it out again resisting this motion throw it back in press it out.
- Don’t let your shoulders creep up towards your ears.
- Keep your shoulders nice and level row it back in glutes are tight rope back in.
- If this is too easy you have a couple options, you can use a stronger band or you can step out farther.
- When you’re out here there are a couple different things you can do. you can do circles.
- You can go up and down.
- You can go side to side.
Side Abdominal On Fit Ball
- Lie on your hip on the ball.
- Put your hands behind your ears.
- Stretching to the right and then crushing to the left, it will flex the external oblique muscle of the abdomen.
- Exercise is very effective, despite its ease and the lack of many movements in it
