Home  
  Register Now  
  WP Membership  
  Home Study  
  New to Certification  
  Online Video  
  FAQ  
  Contact & Mission Statement  
  Shopping Cart  
WaterART Aquatic Fitness Certification
 
VIDEO STREAMING FIT TIP
Aquatic Fitness Certification Registration
 
- Log in
- My Account
- Create Account
- How to Navigate Around WaterART.org
   Search
   
   Advanced Search
 
   Members Section
 
       
 
   Message Board
 
   Programs
Water Programs »
Land Programs
WP Memberships
Event Schedule
Certification Renewal »
Certification Exam Process »
Master Trainers »
Host a Training Event
New to Certification
Testimonials »
Weight Management Programs »
   Galleries
DVD Promotional Clips
DVD LIBRARY
Video Gallery
You Tube Video
Photo Galleries
   Products
   Online Video
H20 Education »
Land Education »
Active & Water Wear »
Footwear
Equipment »
Accessories »
Music
Products for Babies
Final Sale »
Cert Products & Misc
   Quick Links
How to Order Online
Survey
Questions and Answers
TriAQUAfun
Newsletters »
Why Does One Size NOT Fit All?
Water Exericise - The Wave of the Future
Deep H20 Training (DWT)
Aquafit Stretching
Tackling Weight Management - Where To Start?
Games & Teamwork
Reviewing Common Hip Problems
Mind Body Fitness Connection
Aqua Fitness Equipment Overload
Exercise in the Water Gym
How To Create Variations or Movement Ideas
The Energy Balance Equation
You Asked Us About Calorie Burning
Shape Up and Water Train
Understanding Pre & Post Natal Fitness
WHERE IS YOUR COMFORT ZONE ?
New Instructors Coming to Water Fitness
The Healing Benefits of Water Exercise
Success with a Land Chair Exercise Program
Music - keeps people moving!
Aquatic Fitness Interval Training
Healthy Competition
Training the Internal Obliques with Water Fitness
The A to Z Resolutions for 2016
Happiness is .... Fun in the Water
Try Some Exercise in the Water Gym
Why WaterART Muscle Works!
What is Functional Movement ?
Specificity of Training -What is this?
Shallow H20 Training
Helping People with Arthritis
Happy Face Water Weights - Add Fun and Strength to Your Program
PDF Forms /Catalogues
Advisory Board
Job Postings
Specials-FINAL SALE
Training the Internal Obliques with Water Fitness

The Internal Oblique, a muscle pair and part of the abdominal group, allows for lateral flexion (side bending), minimal rotation and assists with exhalation for breathing. Training this muscle group should be part of every workout since it works closely with other muscle groups to promote core and postural support for the body. The Internal Oblique lies below the External Oblique muscle pair and above the Transverse Abdominis.The muscle fibers run in a diagonal pattern upwards and downwards from the iliac crest on both sides of the body so that when one side is contracted(strengthened) the opposing side is expanded (stretched).  The functional Range of Motionis 30 degrees from the anatomical (upright) position of zero.


The Internal Oblique can be used in both cardio and strengthening segments of a regular work out at all levels. Cuing for good alignment and performance to bring the ribs to the hip is essential to allow everyone to work at their personal best to achieve good lateral movement.

 

At a beginner level a simple cardio move to introduce safely would be a side to side rockmovement using the arms for balance in opposition to the leg lift. This rocking movement helps develop muscle memory for maintaining a vertical position whenwalking or to assist recovery from a side slip to prevent a fall. For beginner strengthening, cue the participant to lean to one side to touch the hand down towards the ankle on the same side.

Add a noodle or dumbbell for extra resistance. This move brings the rib cage down in side flexion towards the hip bone. For optimal strengthening repeat the move for sufficient repetitions on one side to isolate the oblique on that side rather than swinging back and forth as for cardio. Repeat to the opposing side.


For an intermediate level  a side to side jump-kick can be used for cardio and heart rate elevation.

The jump move can remain on one side for strengthening in shallow water (stay in a neutral working position - or under the water) .




An Advanced Level Exercise   is to perform the  “pendulum prayer” (side to side) adding diamond legs to disengage the hip flexor.

External rotation of the hips (or putting the soles of the feet together in a diamond position) will disengage the strong hip flexors or the Iliopsoas muscles.

Be sure to control on the way down (against buoyancy) rather than just use momentum to initiate the action. To progress the movement stay on one side with this movement.

This movement may also be tried with a noodle or suspended ( shallow or deep water). 

Check out our DVDs click here

DVD039 – Awesome Abdominal DVD ( however, most WaterART Fitness Programs do review many ways to train posture, balance and abdominals)

Full Download PDF Article click here


    
  Contact & Mission Statement  
  OFC & Insurance  
  Privacy Policy  
  What is WaterART Fitness  
  Refund, Cancellation & Copyright Policy  
  Adobe & VLC  
  Links