Core Abdominal Exercise
The Oblique Abdominals

1. The purpose is for education of the External and Internal Oblique Abdominals Muscles.
2. There will also be specific exercises that target this important muscle group that you can participate in.

The Internal Obliques run perpendicular (right angle) to the external muscle. They begin in the lower back and finish in the hip bone. (iliac crest)

The External Obliques are a major contibutor when bending your torso forward, when breathing; especially during Exhalation. They also aid in tilting the pelvis and rotating the ribs from the pelvis, when turning to the side.

The Internal Obliques act as an opponent to the diaphragm. When the diaphragm contracts it pulls the chest cavity down and fills the lungs with air. In opposition, the internal obliques contract and compress the surrounding organs into the abdomen, which in-turn pushes them up against the diaphragm. This then protrudes into the diaphragm and reduces the air in the chest cavity, producing exhalation.

They also aid in movements similar to the external obliques such as bending sideways and twisting.

For some of these actions, both the internal and external obliques work with other abdominal muscles such as the Transverse and Rectus Abdominals.

• Start by lying on your back, turn your right foot and right knee onto there sides, at an angle, but keep your shoulders flat.

• Lift your other leg to 45 Degrees and place your right arm on your left thigh. Then place your left arm loosly on the back of your head. 

• Taking a deep breath through your nose, squeeze up towards the ceiling. Concentrate on keeping your left elbow staying in line with the raised leg.

• Keep your head and neck still and squeeze up blowing out. As you lower back to the ground take a deep breath through you nose and repeat

• Do 10-15 repetitions either side of the body 

• Repeat for the other side and do 2-3 sets of 10-15 each side of the body

• Start by laying flat on your back with your legs at 90 Degrees. Bring your right foot up and place your ankle onto your left knee.
• Place your hands lightly on the back of your, and focus on keeping the upper body flat.
• Raise up towards the ceiling and at the same time lean towards your left knee with your right elbow. Hold for 1-2 seconds at the top.

Breathing for this exercise: 

• Take a deep breath out on the way up and a slow and controlled breath through the nose on the way down.

• Do 10-15 repetitions either side of the body.

• Repeat for the other side and do 2-3 sets of 10-15 each side of the body

                  Start Position                                       Finish Position

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