Exercises for the oblique abdominal muscles – M. obliquus externus/internus abdominis
Lateral flexion on the incline bench trains especially the external and internal oblique abdominal muscles (obliquus externus abdominis, obliquus internus abdominis). The entire body, stretched and held in a straight position, rests laterally with the hip on the upper third of the incline bench’s contact surface.The arms are either crossed on the chest or stretched out over the head as an extension of the upper body. The upper body is guided in the frontal plane towards the floor, so that a pre-tension of the upper lateral abdominal muscles is created.
The subsequent contraction of the pretensioned lateral abdominal muscles brings the upper body back into the straight position. After a certain number of repetitions, the side is then changed. The head is always in a straight position as an extension of the spine.
Breathing out is always during the contraction. With the diagonal folding knife, the target muscles are the external and internal oblique abdominal muscles (M. obliquus externus abdominis, M. obliquus internus abdominis). The execution of the movement is supported by a contraction of the straight abdominal muscle.
In supine position, both legs and one arm are stretched. The lumbar spine is in contact with the floor. The other arm lies on the side of the body.
From this position, a diagonal roll-up takes place, in which the stretched arm and the diagonally lying leg touch each other above the body. The upper body is rolled up diagonally to the lumbar spine. From this end position, a slow and controlled movement is made in the same way back to the starting position.
After a certain number of repetitions, the side is then changed. The head is always in a straight position as an extension of the spine. Exhalation always takes place during the contraction.
The diagonal crunch with the dumbbell trains mainly the external and internal oblique abdominal muscles (M. obliquus externus abdominis, M. obliquus internus abdominis). In a sitting position, both feet are lifted off the floor, so that the trunk muscles have to maintain balance. Both hands grasp the dumbbell and guide it as far as possible alternately on both sides deep towards the floor without touching it.
The gaze always follows the dumbbell. As the dumbbell is passed from one side to the other, the upper body turns in the same direction and the legs stretch and bend alternately. The head is always in a straight position as an extension of the spine. Exhalation is always during the contraction.
