Omaim Chais Ohe Bends

This exercise is performed on a bench originally designed for lumbar extensions.

Lie on your side with the hip on the bench, torso in the air, hands near the ears or on the chest, and feet positioned under the rolls: • Raise the side of the body toward the ceiling.

This exercise mainly works the obliques and rectus abdominis on the side that is bending, but the opposite obliques and rectus abdominis are also used in isometric contraction to prevent the torso from lowering below horizontal.

Comment: The quadratus lumborum muscle is always used when bending the torso toward the side.

Pectoralls major. Berratus anterior. Rectus abdominis External oblique Internal oblique, under the aponeurosis 'Tensor fascia lata x Adductor longus Quadriceps, rectus femorlsx Quadriceps, vastus medialis

Rectus Adductor Aponeurosis

5th rib

Rectus abdominis

12th rib

Lumbar vertebra Iliac crest OS coxa Sacrum Acetabulum

5th rib

Rectus abdominis

12th rib

Lumbar vertebra Iliac crest OS coxa Sacrum Acetabulum

EXTERNAL OBLIQUE MUSCLE OF THE ABDOMEN

Erector Spinae, under the aponeurosis

Rectus Adductor Aponeurosis

Rectus abdominis

Rectus abdominis, under the aponeurosis

Erector Spinae, under the aponeurosis

Iliac crest Os coxa

Ischial tuberosity

INTERNAL OBLIQUE MUSCLE OF THE ABDOMEN

Rectus abdominis

Rectus abdominis, under the aponeurosis

Iliac crest Os coxa

Ischial tuberosity

INTERNAL OBLIQUE MUSCLE OF THE ABDOMEN

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