Transverse and internal oblique abdominal muscles. How to effectively pump the oblique muscles of the press? The physiology of fat loss

The oblique muscles of the abdomen play a key role in the normal movement of the human body, but, unfortunately, not all of us have them fully developed. In order to correctly start working on a particular muscle group, it is very important to know its structure, and the next step is to start selecting the appropriate exercises to form a full-fledged workout.

Anatomy of the oblique abdominal muscles of men and girls

In men and women, the anatomical structure muscle tissue is no different. But due to individual characteristics and level sportswear appearance The press is different.

The oblique abdominal muscles are located on both sides of the body, are responsible for its rotation and are stabilizing muscles, since they stabilize the spine. It is thanks to the oblique muscles of the abdomen that the spine can fully perform its functions, and also all our organs remain in the correct position.

It is very important to strengthen the oblique muscles of the abdomen and for the sake of maintaining beautiful posture. Any movement of our torso originates precisely in these muscles, and then a signal is already sent to the rest of the necessary muscle groups. If you do not pay due attention to the development of the oblique abdominal muscles, over time you can observe such a negative consequence as asymmetry in the waist. To avoid this, let's figure out what the oblique abdominal muscles consist of and what they are responsible for.

The oblique muscles of the abdomen consist of the external oblique and internal oblique muscles.

Internal oblique abdominal muscle

This broad flat muscle, located under the external flat muscle, originates at the outer parts of the inguinal ligament and ilium. Consists of several bundles of fibers. The upper bundles are attached to the cartilage adjacent to the lower ribs. They are located from bottom to top. The lower bundles have both upper and lower directions.

With a unilateral contraction, the internal oblique muscle, together with the external muscle of the opposite side, turns the body in the same direction and lowers the ribs. If the contraction of the internal oblique muscle is bilateral, then it pulls the chest down and flexes the spine (with a fixed position of the chest, the pelvis rises - also due to the contraction of the internal oblique muscle).

External oblique abdominal muscle

The external muscle is located above the internal and provides twisting and bending of the body. With the contraction of the right external muscle, the body is twisted to the right, with the contraction of the left - to the left. As for the internal muscles in this process, the opposite side is included in the work - turning to the left helps to provide the right internal oblique muscle and vice versa.

Also, the external oblique muscle helps to tilt the trunk forward, and it is thanks to this muscle that we can lift and carry heavy objects.

The external and internal oblique muscles of the abdomen are the only muscles that are in tension when a person is standing - they support the trunk in an upright position and help maintain balance.

The external muscle has eight large teeth, the first five - the upper ones - are located in the anterior serratus muscle, and the remaining three are adjacent to those teeth that belong to the latissimus dorsi muscle.

The best exercises for the oblique muscles of the abdomen

For maximum development of the abdominal muscles, do not forget about exercises for working out the oblique muscles of the abdomen, since they form the cherished thin waist, directly affect the overall health of a person and perform the function of a corset.

Since the oblique abdominal muscles are deep enough and are minimally loaded in everyday life, we will consider a set of exercises that focus our attention on the development of the oblique abdominal muscles.

You can pump the oblique muscles of the abdomen while standing, lying down and sitting, which allows you to combine various exercises and pump up as many muscles as possible as much as possible.

Side bends without extra weight

The best exercise for girls, because the lack of weights will not allow you to pump muscles, which means it will protect you from unwanted thickening of the waist.

Starting position - legs are slightly wider than shoulders, head and back are straight, hands are wound behind the head.
On inspiration, we tilt to the right, stop tilting the body when tension is felt in the left side. When tilted to the right, the muscles contract on the right and lengthen on the left.
On exhalation
Again we tilt to the left until we feel tension in the opposite side.
We return to the starting position.
Repeat the required number of times until the end of the approach.

It is advisable to perform 3 sets of 8-12 times in each direction.

Video: tilts to the opposite leg without additional weight

By doing this exercise it is important to focus on stretching the obliques and bending as low as possible, as this will provide a stronger stretch and subsequent contraction of the muscles. It is also very important to keep the abs static throughout the exercise - this will help the spine to take a stable position.

We take a dumbbell or any other additional weight of at least 1.5 kg in the right hand.
Feet shoulder-width apart, head straight, free hand behind the head or on the belt. Hold the extra weight with a neutral grip with the hand down along the thigh.
We remove the deflection in the lower back due to the slightly forward pelvis. This will be the starting position.
As you exhale, slowly tilt to the right until you feel tension on the left side.
We return to the starting position.
We do the required number of repetitions in one direction, after which we change the position of the hands.
We do the appropriate number of repetitions to the left side.

When performing slopes along the body with a dumbbell, it is very important to focus on stretching the oblique muscles of the abdomen.

It is advisable to do 3 sets of 8 repetitions in each direction.

You do not need to take dumbbells in both hands at the same time, since the second weighting agent will facilitate the process of returning to the starting position and the exercise will lose some of its effectiveness.

Video: sliding slopes along the body with a dumbbell

Video: How to pump oblique abdominal muscles with sliding slopes along the body with a dumbbell

Tilts to the opposite leg

The well-known exercise "Mill" is also considered useful for the development of the oblique muscles of the abdomen.

Starting position - straight back, legs in a wide stance, straight arms apart.
We make a tilt and try to reach the left leg with the right hand.
We return to the starting position.
We do the same with the left hand, but we reach for the right leg.
We again take the starting position.
We repeat the required number of inclinations to each leg.

It is advisable to do 8-12 repetitions in each direction in each of the 3 sets.

During the slopes, you can not help yourself with your hips, it is very important to work with the lower back and abdominal muscles. Otherwise, the exercise will lose its effectiveness.

Video: bending to the opposite leg

For next exercise we need some kind of support. It can be a wall, the back of a chair or something else.

Starting position - we stand with the right side to the support, hold on to it with the right hand, put the left on the belt, put our legs together.
We perform a side swing with the left leg, lifting it up as much as possible.
We accept the starting position.
We do the required number of repetitions to the left side, after which we turn our left side to our support and do the same to the right side.

On each swing we exhale, when returning to the starting position - inhale.

During such leg swings, in addition to the oblique abdominal muscles, the hips and gluteal muscles are also included in the work.

Video: performing side swings with legs

The side plank is an advanced version of the classic plank. Consider the option of a side plank on the forearm.

We lie down with our right side on the floor or rug, straighten up.
We substitute the elbow under the shoulder, put the palm on the surface. The shoulder and elbow should be perpendicular to the floor. Left hand can be on the belt, behind the head or stretched up. The gaze is directed straight ahead.
We stretch our legs, feet on top of each other or the upper one is in front of the lower one.
We rise on the elbow, maintain balance at both points - at the elbow and the side of the foot.
We do not allow the pelvis to fall down, we try to keep the body in one straight line all the time.
After the time has elapsed, lower the body to the floor.

For the first time, you can stand in the side plank for at least 15-20 seconds, but, if desired, try to increase the time with each workout.

Video: side plank options

Lateral twists, subject to a small amount subcutaneous fat, very effectively help to achieve beautiful curved lines on the sides of the press.

Starting position - we lie down on the mat, bend our knees, put our hands behind our heads.
We take our knees to the right so that the right knee lies on the floor. right hand can be put on the left side to feel muscle contractions in the process of twisting, or left behind the head along with the left.
On the exhale, we tighten the abdominal muscles and twist the body, lifting the shoulders up.
Inhaling, we return to the starting position.
We do the necessary number of times to complete the approach.
We change the position of the knees - now the left knee should lie on the surface, and the right knee should be on top.
We repeat the same with the same number of repetitions.

We do 10-15 repetitions for each side for 3 sets.

Video: side crunch technique for abs workout

Turns of the body while sitting or standing with a barbell or gymnastic stick

It is worth noting that when using a small weight in this exercise, the muscles are not fully included in the work, and performing turns with heavy weight may be hazardous. Therefore, we recommend that you rotate the housing as warm-up exercise and with low weight. There is no fundamental difference in whether we perform body turns while sitting or standing.

Starting position - the back is straight, we take additional weight (a barbell or a gymnastic stick), we put it behind the back to fix the back, we grab the edges with our hands, our gaze is directed forward.
We perform turns of the body with maximum amplitude. We do not turn our head along with the body - this can lead to dizziness. Keep your back straight.
After the required number of repetitions, we stop, return to the starting position, put the weight in place.

It is desirable to perform turns intensively for 2–3 minutes (about 100 turns in each direction). While twisting, we exhale, when returning to the center - inhale.

Video: an overview of the implementation of rotations of the body with a gymnastic stick

Recommendations for performing exercises on the oblique muscles of the abdomen

You should not build your workout with the expectation of developing exclusively oblique abdominal muscles, since they are involved in many movements and exercises.
When including the proposed exercises in your training complex, it is advisable to perform 3–4 exercises, after which, at the next training session, replace them with others. This will allow the muscles to always be in good shape and will not let them get used to the same loads.
Do not train oblique muscles daily, as they need time to recover. It is advisable to give them such an opportunity once every two or three days.
It is very important to do a little warm-up before starting a workout to warm up the muscles. After training, it is necessary to do stretching, which will ensure the correct formation of the silhouette and relieve you of pain after physical exertion.
An hour and a half before training, it is recommended to refrain from eating, as well as an hour after it.

Exercises on the oblique abdominal muscles play an important role in the formation of a beautiful press and strengthening the overall health of a person, since these muscles are a significant part of the muscular corset and affect the health of the spine and the normal functioning of internal organs.

Would you like to do a relief press? Then get ready for a thorough work on the internal muscles of the abdomen! will make it easier for you and tell you how to perform the most effective exercises.

Abdominal muscles: a little anatomy

The rectus muscle stretches along the entire length of the abdomen, starting in the region of the pubic bone. On the front of the abdomen, sides and part of the chest is the external oblique muscle, which is considered the largest in width of all the muscles of the abdominal region.

Below is the internal oblique muscle of the abdomen, which is the second muscle layer of the press, and under it is anatomically located the transverse abdominal muscle, which tightens the ribs and makes the volume of the abdominal cavity smaller.

How to pump abdominal muscles?

If internal muscles the press, in view of the lack of training, are too weak, they do not hold enough internal organs, in connection with which the stomach is rounded and becomes convex. This causes considerable discomfort to a person, forcing him to resort to various kinds of exercises. What muscles should be worked on most actively? First of all, this is the rectus abdominis muscle - the place that everyone calls the "abs". It is she who trains most of the exercises. Just this muscle is divided into "cubes", which all men dream of acquiring.

To develop the external oblique muscle of the abdomen, it is necessary to use any variation of side bends and side twists. Just do not lose sight of the fact that, firstly, too active work on this muscle gives the figure a disproportionate appearance due to an increase in the waist, and secondly, exercises with twists do not train the internal oblique and transverse abdominal muscles.

How to make a toned belly

If you want to acquire not only cubes, but also embossed tightened belly, then you will have to additionally work out the internal muscles of the abdomen. It is with their help that a muscular frame is created and the torso looks more athletic due to the contraction of the body.

Exercises for the internal abdominal muscles are static, which is the main difference between them and exercises for the external abdominal muscles. First of all, you must learn to feel these muscles, and then learn to keep them tense for as long as you can.

Exercise "Vacuum in the stomach"

Strive to ensure that you can not only draw in your stomach as you exhale, but also breathe in “small sips” while you are in tension. Each time, strain your muscles for longer, and also try to do the exercises while sitting or standing.

Plank exercise

Starting position: lie on your stomach, leaning on three points: elbows parallel to each other, knees and toes. Engage your abs, core, and glutes, and lift your knees off the floor so your body is in a straight line. Stay in this position for a few seconds.

You should alternate both exercise options (by resorting to a plank with an arm extension or a side bar) and the level of load: use either just the maximum repetition time, then the load at intervals (do the exercise for 10 seconds and rest for 2 seconds), trying to do more repetitions.

An integrated approach to the development of the press

It is best if you train the internal abdominal muscles every day during the morning workout. In just a few weeks of regular exercise, pleasant changes in the tone of the muscles of the body will become noticeable, and the abdominal muscles will be thoroughly tightened.

Do not forget that not a single abdominal exercise can burn fat in the abdominal region. If you want to really improve the relief of the abdomen, then first go through a set of workouts to burn excess fat.

By exercising the internal abdominal muscles with static exercises, you can get a more athletic figure as a result and toned muscles press. Train every day for 5 minutes, and a positive result will not be long in coming!

How to pump abdominal muscles?

If the internal muscles of the press, due to lack of training, are too weak, they do not hold the internal organs enough, and therefore the stomach becomes rounded and becomes bulging. This causes considerable discomfort to a person, forcing him to resort to various kinds of exercises. What muscles should be worked on most actively? First of all, this is the rectus abdominis muscle - the place that everyone calls the "abs". It is she who trains most of the exercises. Just this muscle is divided into "cubes", which all men dream of acquiring.

How to make a toned belly

If you want to acquire not only cubes, but also a raised belly, then you will have to additionally work out the internal muscles of the abdomen. It is with their help that a muscular frame is created and the torso looks more athletic due to the contraction of the body.

Exercise "Vacuum in the stomach"

Starting position: lie on your back, bend your knees and put on the floor, put your hands at your sides. Now you need to exhale air from the lungs and strongly draw in the stomach. Stay in this position as long as possible, then inhale and duplicate the exercise.
Strive to ensure that you can not only draw in your stomach as you exhale, but also breathe in “small sips” while you are in tension. Each time, strain your muscles for longer, and also try to do the exercises while sitting or standing.

Plank exercise

An integrated approach to the development of the press

By training the internal abdominal muscles with static exercises, you can end up with a more athletic figure and toned abdominal muscles. Train every day for 5 minutes, and a positive result will not be long in coming!

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Lies under the external oblique muscle of the abdomen. Beginning of the muscle: thoracolumbar

fascia, iliac crest, lateral 2/3 of the inguinal ligament. Attached-

muscle contraction: to the lower edge of the three lower ribs. Anterior muscle bundles

pass into a wide aponeurosis, which along the lateral edge of the rectus muscle

the belly is split into two sheets that take part in the formation

sheath of the rectus abdominis muscle.

3. Transverse abdominal muscle, m. transverse abdominis. The deepest

Kai from the side broad muscles belly. Beginning of the muscle: inner surface

six lower ribs, a deep sheet of the thoracolumbar fascia (fascia

thoracolumbalis) and the outer 2/3 of the inguinal ligament. The front bundles go to

wide aponeurosis, which, heading towards the linea alba in the upper section behind,

and in the lower - in front of m. rectus abdominis, forms the sheath of the rectus muscle

belly. On the inner surface facing the abdominal cavity,

river abdominal muscle is covered fascia transversalis, representing a learning

drain of the common abdominal fascia (fascia subperitonealis). The last line

the entire inner surface of the abdominal walls and is called accordingly

location areas.

front group.

midline and consists of longitudinal muscle bundles running in the vertical

direction. Muscle starts from the front surface of the 5th, 6th, 7th

costal cartilages and the xiphoid process of the sternum. Tendon attached

to the pubic bone. The muscle is interrupted by 3 - 4 tendon jumpers,

intersectiones tendineae, which fuse with the anterior wall of the vagina (see

"Vagina rectus abdominis"). Jumpers are traces

former segmental development of the ventral musculature.

Function: the listed abdominal muscles with a uniform contraction during

curl, located in mutually perpendicular directions, with the participation of

The diaphragms exert pressure on the abdominal organs. Thus

som, the muscles perform the role of the so-called abdominals, prelum

abdominale, contributing to the emptying of organs during the act of defecation, vomiting

those, etc., as well as during the act of childbirth and breathing. M plays a big role here.

transverse abdominis. The action of these muscles on the spine is important and varied.

ny pillar and the skeleton as a whole. Bringing the chest closer to the pelvis, they bend

spinal column, being antagonists of the longitudinal muscles of the back. oblique

muscles with unilateral contraction rotate the chest; wherein

internal oblique muscle rotates the chest in its direction, together

from the opposite side. For example, chest rotation

to the right occurs with simultaneous contraction of the left outer and right

internal oblique muscle.

5. Pyramidal muscle, m. pyramidalis. Lies under the front wall

coy of the vagina of the rectus muscle above the pubic fusion and is attached to the white

the line of the abdomen, which it stretches during contraction.

back group

6. Square muscle of the lower back, m. quadratus lumborum.The beginning of the mouse

tsy: from the iliac crest and lig. iliolumbale. Muscle Attachment: To

transverse processes of the 1st, 2nd lumbar vertebrae and to the 12th rib. Funk-

tion: fixes the 12th rib and lumbar spine and tilts the

trap aside.

Fascia and topography of the abdomen

Fascia of the abdomen.

Superficial fascia, fascia superficialis, separating abdominal muscles

from the subcutaneous tissue, in the upper sections it is weakly expressed.

Own fascia, fascia propria, according to the layers of abdominal muscles

Noah wall forms several plates. The most developed surface

a plate that covers the external oblique muscle of the abdomen, the fibers of which are in

areas of the superficial inguinal ring of the inguinal canal form interknife-

kovy fibers, fibrae intercrurales and in men they pass into one of the shells

testicles - fascia of the muscle that lifts the testicle (fascia cremasterica), covered

m. cremaster.

Transverse fascia, fascia trasversalis, is a part intra-abdominal

fascia, fascia subperitonealis, covering the muscular walls of the abdomen from the inside

ri. At the top, the transverse fascia is part of the posterior wall of the vagina straight

my abdominal muscles, and at the level of the lower border of the abdomen, it attaches to

inguinal ligament (thus forming with the inguinal ligament the walls of the inguinal ca-

nala) and the inner lip of the iliac crest, continuing in the small pelvis

V pelvic fascia, fascia pelvis. Below the level of the arcuate line, linea

arcuata fascia directly forms the posterior wall of the vagina straight

abdominal muscles, and above the middle of the inguinal ligament, 1.5 cm above the latter, -

oval-shaped recess, which is a deep inguinal ring pa-

channel. Transverse fascia from the inside, from the side of the abdominal cavity,

covered with peritoneum.

White line of the abdomen, linea alba.

Aponeurosis of the broad abdominal muscles, converging and connecting with each other

along the anterior midline of the abdomen, form between the rectus muscles

abdominal tendon strip of fibrous tissue - a white line, linea alba, which

Paradise stretches from the xiphoid process of the sternum to the pubic fusion. Almost on

in the middle of linea alba is the umbilical ring, anulus umbilicalis. Top

parts up to the belly ring, the white line of the abdomen is quite wide (2-2.5 cm).

Below the umbilical ring, it narrows, but thickens in the anterior-posterior

board.

Vagina rectus abdominis.

Rectus abdominis, m. rectus abdominis is enclosed in vagina straight

my abdominal muscles, vagina m. recti abdominis, formed by tendons

sprains (aponeuroses) of the three broad lateral abdominal muscles. Vagina m.

recti abdominis consists of front And rear walls - paries anterior et paries

posterior. In the upper part (above linea arcuata) - the place of transition of the upper apo-

neurotic sheets from the back wall to the front - the vagina is built

so that the aponeurosis of the external oblique muscle of the abdomen is located

front m. rectus abdominis, aponeurosis of the transverse muscle - behind, aponeurosis

tic stretching of the internal oblique muscle of the abdomen splits into two

plates that cover the rectus abdominis muscle and, together with the aponeurosis

by the external oblique and transverse muscles form the anterior and posterior

vaginal walls. In the lower part (below linea arcuata) the structure of the vagina

rectus abdominis is different. Here are the aponeuroses of all three abdominal muscles pro-

walk in front of the rectus muscle as part of the anterior wall of her vagina, then

as the back wall of the vagina is formed by fascia transversalis.

inguinal canal, canalis inguinalis.

It is a gap through which the spermatic cord passes

in men and the round ligament of the uterus in women. Placed in the lower part of the abdomen

wall, above the inguinal ligament and goes from top to bottom, from back to front.

Formation of the inguinal canal. To the outer 2/3 of the pupart ligament

melt the internal oblique and transverse abdominal muscles; throughout the media

they do not have the lateral third of the pupart ligament of this fusion and are freely

hang over the spermatic cord in men or the round ligament of the uterus in women

tires. Thus, the lower edges of the internal oblique and transverse muscles form

they pierce the upper wall of the inguinal canal, and the medial part of the pupart ligament

lower. The anterior wall of the inguinal canal is formed by the aponeurosis of the outer

oblique muscle of the abdomen, and the back wall - fascia transversalis.

Superficial inguinal ring, anulus inguinalis superficialis in front

wall formed by the divergence of the fibers of the aponeurosis of the external oblique muscle

abdomen into two legs, of which one - crus laterale - is attached to

tuberculum pubicum, and the other - crus mediate - to the pubic fusion. In addition to these

two legs, there is a third (rear) leg - lig. reflexum, lying behind the se-

men's cord. Lig. reflexum is formed by the lower fibers of the aponeurosis on-

external oblique muscle, but on the opposite side, which, crossing the

middle midline, pass behind the crus mediale and merge with fiber

us inguinal ligament .. Acute lateral angle between crus laterale et mediale behind-

rounded by arcuate tendon interpeduncular fibers, fibrae

intercrurales (from the own fascia of the external oblique muscle of the abdomen).

Deep inguinal ring, anulus inguinalis profundum located in the area

ty posterior wall of the inguinal canal, formed by fascia transversalis, which is from

the edges of the ring continue to the spermatic cord, forming the shell of the seed

funiculus and testicles - fascia spermatica interna. Thus, deep inguinal

the ring is not an opening in the posterior wall of the inguinal canal, but the place

the course of the transverse fascia into the internal seminal fascia of the spermatic cord

ka (round ligament of the uterus). Inside the abdominal cavity, the peritoneum that covers

back wall of the inguinal canal, forms two inguinal fossae (fossa inguinalis

medialis et lateralis), separated from each other by sheer folds of the peritoneum

(plica umbilicalis medialis et lateralis). The lateral inguinal fossa corresponds to the depth

lateral inguinal ring, medial - superficial. Through the described holes

inguinal canal can penetrate and exit inguinal hernia, and

a lateral (external) oblique hernia passes through the lateral fossa, through the medial

nuyu - medial (internal) direct hernia.

MUSCLES AND FASCIA OF THE NECK

The composition of the cervical muscles includes muscles of different origin.

Derivatives of visceral arches: derivatives of the first gill arch - m.

mylohyoideus, venter anterior m. digastrici (Inn. n. trigeminus); derivatives of the

gill arch swarm - m. stylohyoideus, venter posterior m. digastrici, platysma (inn.

n. facialis); gill arch derivatives - m. sternocleidomastoideus (inn. n.

accessorius et plexus cervicalis).

Autochthonous muscles neck: front - m. sternohyoideus, m.

sternothyreoidus, m. thyreohyoideus, m. omohyoideus, m. geniohyoideus; lateral

mm. scaleni anterior, medius et posterior; prevertebrates - m. longus colli, m.

longus capitis, m. recti capitis anterior et lateralis.

Autochthonous anterior muscles, except for m. geniohyoideus, are innervated from

ansa cervicalis; lateral, prevertebral and m. geniohyoideus are innervated

anterior branches of the cervical spinal nerves. Topographically muscles

necks are divided into the following groups: superficial muscles - platysma, m.

sternocleidomastoideus; middle muscles, or muscles of the hyoid bone: muscle-

ts lying above the hyoid bone - mm. mylohyoideus, digastricus,

stylohyoideus, geniohyoideus; muscles lying below the hyoid bone - mm.

sternohyoideus, sternothyreoideus, thyreohyoideus, omohyoideus; deep muscle

tsy: lateral, attached to the ribs - mm. scaleni anterior, medius et

posterior; prevertebrates - m. longus colli, m. longus capitis, m. rectus anterior et

Surfacemusclesneck.

1. Subcutaneousmuscleneck, m. platysma. Beginning of the muscle: at level 2

ribs from fascia pectoralis et deltoideus; goes over the collarbone and then attaching-

etsya to the edge of the lower jaw and to the fascia parotidea et fascia masseterica. Function:

pulling the skin of the neck, the muscle protects the saphenous veins from compression.

The abdominal muscles are located between chest and pelvis and limit the area of the abdominal cavity. The abdominal muscles play an important role in the movement, stabilization and support of the trunk. This muscle group includes the rectus (the most superficial) muscle, the external oblique, the internal oblique, and the transversus abdominis (the deepest of these four muscles).

The abdominal muscles perform various functions:

Produce flexion, tilt and rotation of the thoracolumbar.

Stabilize and hold the spine in a vertical position.

Protects the internal organs of the abdominal cavity.

Increase intra-abdominal pressure, facilitating the process of evacuation with relaxation of the sphincters.

The simultaneous tension of the muscles of this group increases the density of the abdominal wall, which acts as a framework, due to an increase in pressure in the visceral and pleural cavities (see p. 289). These muscles help support the spine, especially when lifting and carrying loads.

Insufficient tension of the abdominal muscles entails a huge load on the spine. Atrophy of the muscles of the anterior abdominal wall is often accompanied by an increase in the abdomen, which, in turn, provokes pelvic anteversion (see p. 209).

A tendinous band formed by converging muscle aponeuroses and running along the midline.

The rectus abdominis is superficial muscle anterior wall of the abdominal cavity. It is formed by eight muscle bundles interconnected by tendon bands.

The tone of this muscle helps to stabilize the spine and reduce the belly protruding forward, thereby correcting the shift in the center of gravity anteriorly.

Start

Outer surface of V-VII ribs.

The xiphoid process of the sternum.

Place of attachment

Functions

Flexion of the thoracolumbar spine.

Retroversion of the pelvis.

Forced exhalation.

The external oblique muscle of the abdomen is a superficial muscle of the anterior and lateral wall of the abdominal cavity and partially of the chest. Its upper fibers are attached to the ribs, and the aponeurosis is involved in the formation of the white line of the abdomen. Due to the orientation of the fibers, the muscle is actively involved in the rotation of the body.

Start

Seven last ribs.

Place of attachment

Iliac crests.

Functions

Tilt of the pelvis.

Retroversion of the pelvis (bilateral contraction).

A combination of tilting the thoracolumbar spine (towards the contracting muscle) and turning (to the opposite side).

Forced exhalation.

The internal oblique muscle of the abdomen is the muscle of the second layer of the abdominal wall, located between the external oblique muscle and transverse muscle. Like the external oblique muscle, it is actively involved in the rotation of the body.

Start

Iliac crests.

Place of attachment

The outer surface of the four lower ribs.

Functions

Tilt of the pelvis.

Retroversion of the pelvis (bilateral contraction).

Flexion of the thoracolumbar spine (bilateral contraction).

Combination of tilt and rotation of the thoracolumbar spine towards the contracting muscle.