We all know that bicep curls aren’t always the most exciting muscle group to train, but that doesn’t make them any less important.  In this video, Kinesiologist Dani demonstrates 3 different versions of the traditional bicep curl.

We all know our abs are important, but why? What’s the structure of our abdominals really like? What does each individual muscle contribute to their overall function? Here’s a bit of a breakdown on each muscle that makes up this group-where it starts and ends, and what it does…

Rectus abdominis

This is the muscle that runs vertically up and down our torso. It’s very close to the skin, and forms the famous “six-pack” look. The “dents” in the six pack are actually fibrous bands called tendinous inscriptions that run across the muscle. The rectus abdominis originates off the crest of the pubic bone and off of ligaments on the front of the pubic symphysis. It then inserts into the xiphoid process (that bit you don’t want to break off during CPR) and cartilage on the fifth to seventh ribs.

The rectus abdominis is responsible for spinal flexion, which can occur in three different ways. The most commonly thought of way to flex the spine is using a “crunch” type motion where the ribcage is brought down towards the pelvis. The opposite is also true however, the same muscles function to bring the pelvis up towards the ribcage in a leg and hip lift motion. The third option is that if neither the pelvis nor the ribcage are held still, the two can be brought together simultaneously…think crunching and lifting your legs and pelvis off the floor at the same time.

External obliques

These are the next deepest muscles, and the visible obliques on very lean individuals. They originate off the bottom 8 ribs and insert onto the linea alba (a fibrous structure that runs vertically down the middle of the torso) and the front half of the iliac crest (the bony bits that stick out from your waistband). The general direction of these muscles is in and down…draw an imaginary line from your left armpit to your belly button and you’ll get the idea.

The external obliques contribute to spinal flexion as well, or bringing the chest downward (they’re part of a “crunch” motion). They also play a roll in rotation, and compress the abdominal cavity (turning your torso and breathing out slowly and forcefully respectively). One side of the external obliques contracting by itself will result in a side bend.

Internal obliques

Much like the name suggests, these muscles are even deeper than the external obliques. They originate off the top half of the inguinal ligament (it runs in the crease between your thigh and your torso), the front 2/3 of the iliac crest (the bony bits that stick out from your waistband), and the thoracolumbar fascia (a saran-wrap like covering of the muscles of the mid and lower back that wrap around to the side of the body). They insert into the bottom 3 or 4 ribs and the linea alba (a fibrous structure that runs vertically down the middle of the torso). The general direction of these muscles is up and in…draw an imaginary line from your right hip to the right side of your sternum and you’ll get the idea.

The internal obliques often act in conjunction with your external obliques to rotate and side-bend the torso. For example, if you are doing a “twisting crunch” where you’re bending the torso and twisting to the left, your left internal and right external obliques are both contracting…wait, what? Let’s break it down. In this particular case, your right external obliques are essentially pulling your right armpit towards your belly button and your left internal obliques are essentially pulling your sternum towards your left hip. They’re both turning your body in the same direction. Because of their function in this situation, your internal obliques are sometimes called “same side rotators”. Internal obliques also act on your ribcage and breathing muscles, helping you breathe out forcefully (imagine you’re trying to blow out a bunch of birthday candles).

Transversus Abdominus (T.A)

This is the innermost and thinnest layer of the abdominal muscles. It originates off the inguinal ligament (it runs in the crease between your thigh and your torso), iliac crest (the bony bits that stick out from your waistband), thoracolumbar fascia (a saran-wrap like covering of the muscles of the mid and lower back that wrap around to the side of the body), and the lower 6 ribs. It inserts into the linea alba (a fibrous structure that runs vertically down the middle of the torso).

The T.A helps to compress the ribs and torso like a corset. This helps to provide stability to the torso and pelvis, but also visibly flattens the stomach. It is also an important part of the childbirth process.

My husband and I recently decided to join a “Sunday Fun Night” Curling league to make sure we continued to get out of the house and do active things together over the winter. We’ve been contemplating it for a couple of years, and we finally took the plunge. He grew up curling, but hasn’t played in about 10 years. I, on the other hand, have never pulled on a gripper, or taken the time the learn about in and out-turns. But, off to the rink we went, and signed over our Sunday nights until March into the trusting and oh-so-friendly hands of the Golden Ears Winter Club.

We had a couple of weekends off before the league started… just enough time to contemplate what we had gotten ourselves into, and receive a very welcome gift of our very own brooms (mine’s bright pink, in case anyone cares). I decided that falling on my face in my first slide out of the hack would be rather embarassing if it happened in league play, so I signed myself up for a beginner’s learn to curl clinic, and was instantly addicted!

Last night was our first night of league play. The strategy was over my head (despite having watched a good deal of Kevin Martin and Johnny Morris over the years). My shots sometimes didn’t go where I wanted them to (okay, most of the time). I seemed to have trouble controlling how hard I throw the rock. But our teammates (and opponents) were awesomely friendly. I made a couple shots that were (almost) right. I got a fantastic workout from all the sweeping we did (and am ridiculously sore this morning). I got to try my hand at a new challenge, which I find always refreshes my passion for life. And…we won, which never hurts;)

Sunday Fun Night definitely lived up to its name! And it reminded me why I do stability work, and core strength, and all the other crazy things that we undertake in our gym-based lives. Sure, fitness is its own reward, but it also means that when you come across a wonderful, wacky new challenge like this, you can jump in head first, the way all new passions should be encountered.

Signs/Symptoms

-numbness/weakness in face/limbs
-trouble speaking/understanding
-unexplained dizziness
-blurred/poor vision in 1 or both eyes
-loss of balance/unexplained fall
-difficulty swallowing
-confusion
-severe or abrupt headache

If you suspect someone has had a stroke, there a number of simple tests you can do to confirm…

Confirming Tests

-Smile (is it crooked?)
-Talk (is he/she incoherent?)
-Raise both arms overhead (is there weakness?)
-Stick out tongue (is it crooked?)

YES = Call 911

Stroke victims often insist that their symptoms are insignificant or not to be bothered with, and will sometimes try to explain them away…Call 911

How does exercise actually help you fall asleep and, more importantly, stay asleep?

Exercise raises your heart rate and body temperature, that’s why in the heat of the moment you sweat! After you’re done exercising, your body attempts to return your heart rate and body temperature back to its pre-existing state which in turn can ease you into a solid sound sleep at night.

What type of exercise and how much exercise will have you sleeping like a baby?

Choose your type: private training, walking, running, swimming, biking, dancing, playing tennis, yoga classes (etc). Commit yourself to at least 20 minutes of exercise 3-4 times a week. For the best results, try to make those 20 minutes of exercise vigorous! Happy snoring:)

Recently, they were nice enough to send me a picture, and I just couldn’t live with myself if I didn’t share it with you all so you could see how happy they are! In my completely unabashedly biased opinion, one of the most beautiful couples I’ve ever seen. A big congratulations to them both, and best wishes as they enter their new partnership!

Click here to view the embedded video.

3 days a week for 1 hour per session, they’re working on strength and endurance, and running on their off days too. And boy, is it paying off! Colleen has lost a total of 4.5 inches off her body (including a whole inch off each of her chest, hips, and thigh), and David has lost 5 (including an amazing 1.5 inches off his hips, and another 1.5 off his thigh)!

Congratulations guys, your hard work is truly inspiring!