Cune bench situps

Quadriceps, vastus lateralis

Fascia lata Tibialis anterior

Rectus abdominis Quadriceps, rectus femoris

Quadriceps Bench

ORIENTATION OF THE ABDOMINAL MUSCLES THAT SUPPORT AND PROTECT THE INTERNAL ORGANS

Rectus abdominis External oblique Internal oblique Transversus abdominis

Sit on a bench with the feet positioned under the rolls, hands behind the ears:

• Inhale and lower the torso less than 20 degrees.

• Raise the torso while slightly rounding the back to better focus on the rectus abdominis.

• Exhale at the end of the movement.

Perform this exercise In long sets. It works the abdominal core as well as the iliopsoas, tensor fascia lata, and rectus femoris of the quadriceps. The latter three muscles tilt the pelvis forward.

Variation: Rotating the torso on the way up focuses some of the effort on the internal and external obliques.

Example: Rotating to the left works the right external oblique, the left internal oblique, and the right rectus abdominis more intensely. Rotations can be performed in sets of alternating sides or sets all on the same side. In either case, concentrate on feeling the muscles contract. There is no point in angling the bench excessively.

ORIENTATION OF THE ABDOMINAL MUSCLES THAT SUPPORT AND PROTECT THE INTERNAL ORGANS

In quadrupeds, the muscles of the abdominal core create a hammock-like structure that passively supports the Internal organs. These muscles move little during locomotion. With the shift to bipedal locomotion in humans, the muscles of the abdominal core have grown stronger to align the pelvis with the trunk in a vertical position and to prevent the trunk from swaying too much during walking or running. The abdominal core has developed into powerful muscles that actively contain the internal organs.

Rectus abdominis External oblique Internal oblique Transversus abdominis

Patella

Quadriceps, vastus lateralis

Fascia lata Tibialis anterior

Rectus abdominis Quadriceps, rectus femoris

Teres major Latissimus dorsi Serratus anterior

External oblique

Gluteus medius Tensor fascia lata

Greater trochanter Gluteus maximus

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