The internal oblique muscles of the abdomen

Obliququed muscles internal of the abdomen: definition and role

The internal oblique muscles are key elements of the abdominal musculature. They play a fundamental role in our ability to move, maintain a correct posture and stabilize our body.

This article deepens the definition of internal oblique muscles, their anatomy, their functions, their importance for health and practical advice to strengthen them.

What is internal oblique muscles?

The internal oblique muscles are flat and wide muscles, located under outdoor oblique. They form an essential part of the abdominal wall, which extends from the ribs below the iliac bone, while they combine the midline of the abdomen.

Their diagonal orientation allows a wide variety of movements, making these muscles essential for daily and sporting activities.

Anatomy of the internal obliques

1. Origin : The internal obliques arise on the internal face of the iliac crest, the inguinal ligament and the chest-lumbar band. This origin offers them an effective contraction capacity.
2. Inclusion : They adapt to the ribs from 10 to 12 and on the white line, a tendon structure that runs vertically in the center of the abdomen. This insertion allows them to exercise a force on multiple joints.
3. Innervation : These muscles are innervated by the thoraco-abdominal nerves (from T7 to T11) and the sub-costal nerve (T12), ensuring the activation of the optimal nerve during movements.

Functions of internal oblique muscles

The internal oblique muscles perform different essential functions:

• Movement : Allow rotation and lateral flexion of the trunk. For example, when you turn the chest on the right, the left -wing oblique muscles contracts to facilitate this movement. This ability is crucial in many sports activities, such as tennis or golf.
• Stability : In collaboration with other abdominal muscles, the oblique internal help to stabilize the trunk. This is particularly important during complex movements, such as leap or lifting heavy goods vehicles, where good stability is essential to avoid injuries.
• Protection : These muscles play a protective role by supporting the internal organs. They help to maintain intra-abdominal pressure, which is vital for the function of digestive and reproductive organs.
• Posture : Oblique interior are also involved in maintaining a good posture. They provide balanced muscle forces around the spine, including the risk of low back pain.

Importance of the internal oblique in health

Strong and functional obliques are essential for physical performance and general health. Here are some reasons why it is essential to work on them:

• Accident prevention : Oblique goods developed to prevent lesions, especially in the back and hips. A weakness of these muscles can cause muscle imbalances, thus increasing the risk of pain and injury.
• Improved sports performance : Whether you are an athlete or a fitness lover, strong oblique interior can improve your performance. They are involved in almost all sports movements, helping to generate power and agility.
• Respiratory support : Even the internal oblique muscles play a role in breathing. They provide the trunk stabilizer while diaphragm contracts, which is essential for effective breathing, especially during exercise.

How to strengthen internal oblique muscles?

To strengthen the internal oblique muscles, there are several effective exercises that you can integrate into your training routine:

1. Russes stage shots : Sitting on the floor, slightly tilts the back and turns the torso from left to right. This exercise requires internal oblique by improving coordination.
2. Side card : In the position of the scoreboard on the side, keep the posture relying on an forearm. This exercise not only strengthens the oblique internal, but also the stabilizing muscles of the shoulder and the pelvis.
3. CRICCHIOLA OBLQUES : Lying on the back, brings one knee to the chest as you turn the chest in the opposite direction. This allows you to specifically affect the oblique internal, also engaging in the upper abdominal muscles.
4. Rotations with medical sphere : Standing, with a light medicine or a light weight with two hands. Perform rotations from the trunk from one side to the other, keeping the hips stable. This exercise simulates the movements you could meet in sports such as baseball or golf.
5. Cool crew : Lying on the back, brings the knees to the chest and, alternating, touches the right elbow with the left knee and vice versa. This movement dynamically involves the internal and external obliques.
6. Movement of the rotation card : In the position of the scoreboard, rotate the body to bring an arm to the ceiling, then return to the position of the scoreboard. This exercise not only strengthens the oblique internal, but also improves shoulder stability.