The lateral abdominal muscles are a group of muscles located on the sides of your torso. They play an important role in body stability and movement, helping to maintain proper posture and support the trunk during activities like bending, twisting, and lateral flexion.
Locating Your Lateral Abdominal Muscles
The lateral abdominal muscles consist of three layers: the external obliques, internal obliques, and transversus abdominis. The external obliques are the most superficial, located on each side of the rectus abdominis, with fibers running diagonally from the lower ribs towards the pelvis. Directly beneath them are the internal obliques, whose fibers run perpendicular to the external obliques, connecting the pelvis to the lower ribs.
The deepest layer is the transversus abdominis, which wraps horizontally around the trunk from front to back, similar to a natural corset. These three muscles work in coordination to form a strong abdominal wall.
The Roles of Lateral Abdominals
These muscles perform several functions. They work with back muscles to form the core, which helps keep the body stable and balanced while protecting the spine. The external and internal obliques are involved in trunk rotation, enabling twisting movements of the torso. For instance, the right external oblique contracts to turn the body to the left, while the left internal oblique contracts to twist the trunk to the left.
Lateral flexion, or side bending, is another function facilitated by these muscles. They also play a role in forced exhalation, such as during coughing, sneezing, or strenuous activities, by increasing intra-abdominal pressure. This increase in pressure helps to stabilize the lumbar spine, especially when under heavy loads, such as during lifting. These muscles also protect internal organs and contribute to maintaining an upright posture, which helps reduce strain on the spine.
Engaging and Strengthening These Muscles
Effectively engaging and strengthening the lateral abdominal muscles involves exercises promoting core stability and controlled rotational movements. Planks, a foundational exercise, target the entire core by requiring a straight, rigid body line. Side planks specifically challenge the obliques and improve lateral core stability by supporting the body on one forearm.
The dead bug exercise engages deep core muscles, including the transversus abdominis, through controlled limb movements while maintaining a neutral spine. Bicycle crunches are a dynamic exercise targeting both the rectus abdominis and obliques with a pedaling motion, bringing opposite elbows to knees. Proper form is essential in all these exercises to maximize muscle engagement and prevent injury, emphasizing slow, controlled movements.