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.
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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)
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