(Abdominal Muscles) RECTUS ABDOMINIS
RECTUS ABDOMINIS
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Abdominal Muscles
Abdominal Movements
{Abdominals}
[External Obliques}
Abdominal Movements
{Holding on to the end of the bench with the back of your ankles rather then the tops, engages the hamstrings and flattens the low back against the bench. This position allows for maximum abdominal contractions because it takes out the hip flexors AKA Iliopsosas and quads that pull the lumbar forward and perform the abdominal movement)
{Oblique side bends are the best way to get full range of motion from the obliques and strengthen the low back muscle quadratus lumborum at the same time}
{I’m not a big fan of exercise balls in gyms, but if you’re going to use them abdominals and stretching should be about all you use them for. Ball Crunches with twisting from side to side help engage the obliques as well as the rectus abdominus}
{Leg kicks are a very common low ab movement, but actually this is incorrect. Leg kicks only engage the fibers of the hip flexors not the abdominal fibers. The abs are actually in a isometric contrition not the desired isotonic contraction.}
{Correct low ab raises. Start position for low ab raises}
{Low ab raises executed from the pelvic with the legs motionless, bent when raised disengages the hip flexors and allows you to achieve maximal, low ab fiber, isotonic contraction}
{Regular floor crunches}
{Regular floor crunches with twisting motion to engage the obliques}
Back Movements
Back Movements.
When we talk about back movements in weight lifting, we are mostly referring to the Latissimus Dorsi muscle because it’s the largest and most visible muscle of all the back muscles. It is the Major Muscle Involved (MMI) and most exercises are focused on the Lats. The other back muscles like the Rhomboids, Erector Spinae, Quadratus Lumborum are active with these movements, but are not MMI’s. They are mostly aiding and guiding muscles and actually get worked indirectly. Refer to Latissimus Dorsi-Quadratus Lumborum & Rhomboids / Erector Spinae for full details on these muscles including their attachments and actions.
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- {Latissimus Dorsi-View Exercises}
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- {Trapezius movements should be included on this day-View Exercises}
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- {Rhomboid Major & Minor}
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- {Erector Spinae group}
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- {Erector Spinae from Samir Bannout bodybuilder}
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- Rhomboids with Levator Scapula both stabilize the scapula during pull motions and lifting objects. This connection is why you should never turn your head when performing back moves-View Exercises.
{The Dumbbell Incline Rows are a great way to get row motions in and not stress the low back if you have back injuries}
{Trapezius Shrugs-AKA Shoulder Shrugs
{The Crab Pose in bodybuilding shows off the Traps as well at the Deltoids, Pectoralis and Biceps all at once}
{Erector Spinea – Performed on the Roman Chair. This movement also strengthens the Hamstrings and Glutes}
{Oblique side bends are the best way to get full range of motion and strengthen the low back muscle quadratus lumborum at the same time.}
Workout Develpment & Muscle Combining Post Page
{Commit to be Fit p161}
{Commit to be Fit p162}
Push Day- Chest, Shoulders and Triceps
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- {Pectoralis Major-View Exercises}
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- {Deltoid-View Exercises}
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- {Triceps-View Exercises}
{Commit to be Fit p163}
{Commit to be Fit p164}
Pull Day- Back and Biceps Day
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- {Latissimus Dorsi-View Exercises}
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- {Biceps Brachii-View Exercises}
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- {Biceps Brachii – Barchialis – Coracobrachialis-View Exercises}
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- { Rhomboids with Levator Scapula Both stabilize the scapula during pull motions and lifting objects. This connection is why you should never turn your head when performing back moves-View Exercises}
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- {Trapezius movements should be included on this day-View Exercises}
{Commit to be Fit Back Arms p164 }
Leg Day-Quads, Hamstrings and Calves
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- Quadriceps-View Exercises
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- Hamstrings-View Exercises
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- Calves-Gastrocnemius-View Exercises
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- Calves- Soleus-View Exercises}
{Commit to be Fit p165}
{Commit to be Fit p166}
{Commit to be Fit p167}
iliapsoas (ilio-so-as)-illiacus & Psoas Major together
Back Pain-John The Bodyman on Time Warner Cable.mp4
Attachment:The term iliopsoas (ilio-so-as) refers to the combination of the psoas (so-as) major and the iliacus muscle at their lower (inferior) ends. Because of this connection they are given the common name iliopsoas. These muscles are felt (palpated) by pressing threw the abdomen, and easy to feel when swollen. The psoas minor does not contribute to the iliopsoas muscle.
{iliopsoas muscle connection}
{Diagram of the pelvic girdle note the ilium pointing to the iliac fossa which houses the iliacus muscle}
The psoas major originates along the outside (lateral) surfaces of the vertebral bodies of T12 ( 12th Thoracic vertebrae) and L1-L5 (1st thru 5th lumbar vertebrae). The iliacus originates in the iliac fossa of the pelvis.
The psoas major unites with the iliacus at the level of the pelvic (iliac fossa) and crosses the hip joint to insert on the very tip (lesser trochanter) of the femur.
Action:The iliopsoas is involved in flexion, which is why it’s considered in the hip flexor group and lateral rotation (supination) of the thigh. If the limb is fixed they involve in flexion of the trunk.
Pain: the Iliopsoas is the main hidden reason for lower back. Dr. Janet Travell, the mother of myofasical pain and trigger point medicine, named this muscle as the “Hidden Prankster”! Sports or prolonged siting are all contributors to this condition due to the repetitive hip flexion movements. Pain due to Iliopsoas inflammation is felt in the low back, hip particularly across the top of pelvic bone (Iliac Crest), groin, buttocks, lower area of the abdominals and higher area of the thigh.
{iliopsoas referred pain on the tip on the crest of the hip (illiac crest) and Sacrum}
{iliopsoas referred pain in the low back and top thigh}
The only real effective way to stretch this muscle is the “Hurdler” stretch because of the pulling from the pelvic girdle and the crossing connection of the Rectus Femorus.
{Hurdler stretch for the iliopsoas}
{Hurdler stretch for the iliopsoas single leg, less advanced}
Watch this video link below on how to safely perform the “Hurdler” stretch. (Give it a few seconds to open)
Back Pain-John The Bodyman on Time Warner Cable.mp4
Obliques- Internal and External
See Exercises
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- Torso showing six pack Abs and the Oblique’s on the side what most people think are the ribs
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- External Obliques
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- Ab yoga stretch
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- Obliques Internal And External
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- Transvers abdominus
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- When the abdominals are injured, you discover that you use you abs a lot more than you think. It’s hard not to engage them, and you have to do your best at avoiding any straining. You can ice the area 30 minutes at a time and stretch as shown. Take anti-inflammatory.
{Abdominals P141}
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