Exercises for the side. Lateral torso bends

Hi all! Today we will pay attention to our abs. After reading this article you will know how to pump up lateral muscles belly. The topic is quite important, since sufficient development of these muscles will allow you to have a more perfect abs. You might even want to adjust your training program in order to better pump up your sides.

I will mention the most important reasons why this is important:

• The development of these muscles provides protection to our spine in its lumbar part. As a result, you can avoid injury from slipped discs when lifting something heavy.
• The lateral abdominal muscles give an aesthetic and complete appearance to the muscles abdominals, allows you to create a beautiful and thin waist.

I think this is quite true important reasons to start training these muscles.

A little anatomy

First, let's look at the anatomy. This will help us understand which muscles we will train and where they are located in our body. Now we will take a look at the muscles that belong to the lateral group of abdominal muscles, and also find out what functions they perform. I will try to explain all this to you in an accessible, understandable and readable way, without unnecessary complex terms that you don’t need at all. So:

1. Oblique external – flat, vastus muscle, which is best visible. It is located on the side of the body and partially on the chest. It originates from the eight lower ribs. It works by bending the torso forward, bending our spine (provided that both muscles, left and right, are working). It also performs the function of turning the body (provided that either the left or the right is working). Maintains the vertical position of the torso.
2. Oblique internal – located behind the external oblique muscle also on the side of the abdomen. Similarly, it participates in turning the body along with the external muscles (one of the muscles works). Flexes the spine in the lumbar region (both muscles work), and also participates in lowering the ribs.
3. Transverse – hid even deeper, right behind the internal obliques and the deepest layer of the muscles of the lateral part of the abdomen. encircles our belly. Participates in turning the torso, bending the body, lifting the pelvis (if the chest is fixed), but its most important function is retracting the abdomen and reducing the waist size, as the ribs are pulled together.

The oblique lateral abdominal muscles are also called abdominal muscles, like this...

I am sure that this anatomical information will be enough for you to have a general understanding of the functions of the lateral muscles of our trunk and their location. This is actually really important for effective training. Therefore, I propose to talk about the training itself.

How to prepare for training?

There is absolutely nothing difficult about this, you just need to try to stick to these simple tips. They help increase the effectiveness of exercise and help avoid unpleasant consequences.

• Approximately 2 hours before class you should eat a light meal. This will give you strength and energy. But don’t forget about moderation - exercising with an overfilled stomach is harmful, it causes nausea and dizziness.
• Intensive training should be preceded by turns, bends, jumps and running in place.
• You shouldn’t overexert yourself; exercising 3 times a week will be enough.
• During exercise you should feel muscle tension; if this does not happen, you need to increase the load.
• It is not recommended to eat within an hour after class. Strong hunger at this time can be satisfied with an apple or a glass of water.

Top 14 exercises for men

Below are the most effective exercises for the lateral abdominal muscles for men. You can include some of them in your training program, combining them as you wish. In fact, all these exercises can be performed by ladies, but still they are more designed for men.

Approximate recommended number of sets of all these exercises 3-4. Approximate number of repetitions in exercises without additional weights 20-30, with weighting 10-15. There are no clear rules here and you can navigate yourself by choosing for yourself optimal quantity approaches and repetitions.

1) TILTING TO THE SIDE. Your feet should be shoulder-width apart and your hands should be clasped behind your head. Try to bend to the sides to the maximum point. There is no need to rush or make sudden movements. You can use dumbbells to increase the load. The recommended weight of dumbbells is up to 10 kg.

ATTENTION: This weighted exercise should not be done by girls who want a narrow waist.

With constant practice, the oblique muscles become larger and this, on the contrary, increases the circumference of the waist. But for men who want to make their abs more developed and sculpted, this is what they need.

2) LATERAL TORSO RAISES. To perform this exercise, special benches can be used where you can fix your legs.

If you want to perform this exercise outside the gym, then a regular bench will do, but you still need to fix your legs somehow (let your wife sit on her legs, as an option). You need to take a position lying on your side so that your body is off the bench. Next, you can use a weighting agent.

3) LIFTING THE LEGS AND BODY. Lie down on a flat surface and place your right arm behind your head. Legs should remain straight. At the same time, raise your torso and right knee so that the elbow of your right hand touches your right knee. Then change your hand and lift your left knee as you rise. In this exercise, the arm and knee are of the same name.

4) LIFTING THE CASE WITH TORSION. Take a lying position. Place both hands behind your head. Legs should be bent at the knees. Make turns at the same time as you lift your body. The right elbow should touch the left knee. Alternately change positions.

5) PULLING YOUR KNEES TO YOUR CHEST LYING ON YOUR SIDE. Lie on your side, resting on your elbow. Keep your legs straight. Do pull-ups with your knees to your chest. Your knees should not touch the floor. Change sides.

6) WEIGHTED INCLINES. Place your feet shoulder-width apart and place the weight on the trapezoid. Bend to the sides as low as possible. Perform movements smoothly. Strong muscle tension will indicate the correct execution. Over time, the load can be increased, but at the same time make sure that the body remains straight and does not deviate from the vertical.

ATTENTION: Your back needs to be well-trained for this exercise, so beginners should hold off on doing it. This is more for the pros. Usage large scales In this exercise, careless movements can lead to injury to the spinal discs.

7) TURNING WHEN TILTING WITH WEIGHTING. Place your feet shoulder-width apart with the weight still on the trapeze. Twisting your torso, bend forward and to the sides. During these techniques, point your right elbow towards your left knee. Alternately change directions.

ATTENTION: similar warning to exercise 6.

8) TURNING ON THE horizontal bar. In a hanging position, place your hands shoulder-width apart. Raise your straightened legs parallel to the floor. Try to hold them in this position and describe an arc.

Try to increase its amplitude each time.

9) SQUATS WITH A DUMBBELL. Take a dumbbell and throw it over your shoulder so that it is positioned vertically there. The elbow is at the level of the head. Squat until your thighs are parallel to the floor. Change your hand.

10) WALKING WITH A DUMBBELL (ONE-ARMED FARMER). Hold a dumbbell in one hand and squeeze your stomach tightly. Walk in this position around the house or wherever you are now.

11) SIDE PLANK. To do this, lean on your elbow, for example your right hand, and take a side plank position (torso straight). Stay in this position for as long as possible.

When you master the classic side plank, you can then lift one leg up to make the execution heavier.

12) T-ROTATIONS. Take a position as if you were about to do push-ups on your hands on the floor. Now turn your body and point one hand towards the ceiling. Standing on one hand, hold for 3 seconds. Change your hand.

13) WEIGHTED SEATED LATERAL TWIST (CORE STABILIZATION) Sit on the floor and pick up a weight (for example, some kind of pancake), stretch your arms in front of you. The legs are bent at the knees and the entire foot rests on the floor. Turn left and right. At the extreme points of the turn, linger for a couple of seconds, there will be fire.

14) “BEAR CURL.” Assume a runner's starting position. That is, place your arms outstretched on the floor, bend your legs at the knees and rest your toes on the floor.

Top 7 exercises for girls

Yes, the girls have a little less exercise than boys. But in fact, nothing prevents girls from doing exercises from the boys’ list. It’s just that for girls they are simpler, some of them are taken from the practice of Pilates. Let's look at how a girl can pump up her lateral abdominal muscles at home:

1) SITTING TO THE SIDE. To perform this, you need to sit down and lean back 45˚. The lower back should be flat. Bend your arms at the elbows and rotate intensively to the right and then to the left. This requires endurance. Or you can pick up a ball.

2) LOWERING THE LEGS TO THE SIDE OF THE LYING SIDE. Lie on the floor and spread your arms out to the sides with your palms facing the floor. Raise your legs and bend your knees 90˚. It is advisable to hold a small ball between your knees to create some distance.

Lower your legs left and right without your knees touching the floor. At the same time, the shoulder blades should not come off the floor, but the pelvis should.

3) LIFTING THE TORSO STRAIGHTLY LYING ON YOUR SIDE. Lie on your side and bend your knees slightly. Place one leg on top of the other. The hand that closer to the floor - place it on that one, and place the second one behind your head. Perform regular sit-ups straight. The oblique muscles here will work due to the position of your legs.

4) RAISING-LOWNING THE PELVIS ON THE SIDE. To perform this exercise, you need to rest your right hand on the floor and lift your pelvis until your body is straight. Left hand Place it at your waist or behind your head. Lower and lift your pelvis, using the oblique muscles.

5) "BOAT". Lie on the floor on your back. Hand along the body. At the same time, lift your legs and torso straight off the floor, as if you were trying to fold yourself in half. At the same time, you can extend your arms towards your knees. Hold this position for as long as you can. Make sure your breathing is even and don't strain your neck.

6) CRISPS ON A FITNESS BALL. Place your lower back on your favorite ball. Place one hand behind your head, straighten the other in front of you. If you have your right hand behind your head, then try to touch your left knee with your elbow. Change your hand.

7) PULLING THE KNEE TO THE ELBOW FROM THE “PLANK” POSITION. Take a plank position and simply alternately pull your knee towards your elbow. That is, for example, the right knee to the right elbow. At the same time, bend slightly at the side while performing.

Regardless of whether you are a man or a woman - after every workout. If you are still able to move after your workout, take a few minutes to do this.

If this article helped you and you found it useful, please share it with your friends on social media. networks. Leave comments. And I have everything on this topic. See you again, bye-bye...

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Exercises for the oblique abdominal muscles are a key component of any athlete’s training. Both guys and girls pay a lot of attention to pumping up their abdominal muscles, and in order for the abs to look harmonious, it is necessary to systematically develop absolutely all muscle groups located in this part of the body, and not just the straight and transverse muscles press. We will tell you in detail how to pump up the oblique abdominal muscles in this article.

We have selected the most effective exercises for the oblique abdominal muscles, with which you can improve your figure and strength, both at home and in the gym. Create a suitable training program, try to perform each movement technically correctly - and good result guaranteed for you! Within a few weeks after starting classes, you will be able to see the first results, and if you do not lose patience and begin to train regularly, you will very soon become the owner of a sculpted, toned abdomen and a beautiful waist.

Anatomy of oblique muscles

The abdominal muscles consist of several zones. In order for the abs to be more prominent and aesthetically pleasing, the athlete needs to work on it comprehensively. The oblique muscles help a person bend and rotate their torso. Anatomical features of this muscle group allow you to maintain beautiful posture backs and help shape a wasp-shaped female waist.

The structure of the muscle group

The oblique muscles of the press consist of an internal and external region. The external obliques originate in the region of the lower eight ribs and are also inserted near the inguinal ligament, linea alba, pubic tubercle, and crest.

The internal oblique muscles are located near the groin area, iliac crest and thoracolumbar fascia. This muscle area is attached near the pubic crest, as well as the cartilage of the lower ribs.



Basic functions in the body

The oblique abdominal muscles allow anyone to perform large number movements. Their main function is rotation chest to the side. Also, this muscle zone plays an active role in many physiological processes occurring in the body. The oblique abdominal muscles are involved in tension in the abdominal region. This process occurs during childbirth, as well as during bowel movements.

A well-pumped muscle allows you to perform various flexions in the lower back. You can lean to the right and left, and also lift your pelvis forward. Regular training will help reduce the level of tension on the spine and correct your posture. Systematic exercises will help improve your work gastrointestinal tract and avoid unpleasant bloating in the abdominal area. Regular pumping of the target muscle group will make the lower torso more prominent and toned.

The benefits of training for oblique muscles

Pumping up the abdominal press allows the athlete to increase strength in other basic exercises. You will be able to bench press, squat more, and pull the barbell better. Exercises for the oblique abdominal muscles should not only be performed by bodybuilders and powerlifters, as is commonly believed. Most often, this abdominal area is pumped by track and field athletes (sports projectile throwers), snowboarders, figure skaters, gymnasts, boxers, representatives of some team sports, and, of course, crossfitters.

Common Injuries

It is very important to perform all movements with correct technique, and also work at a slow pace. Before starting the class, you should warm up well. Warm up not only your obliques, but other parts of your body as well. This way you can avoid troubles and various injuries.

So, what injuries can result from improper exercise technique? Let's look at the most common problems, their causes and symptoms:

1. The most common injury is a sprain. Athletes get injured during intense training. Structure muscle tissue may be broken. In case you feel sharp painful sensations in the abdominal area, and bending the body is unpleasant, consult a doctor. In some cases, athletes suffer from bruising. Your body temperature may rise. The duration of the recovery process depends entirely on the severity of the injury.
2. Regular aching pain can occur if you exercise too often and too much. The athlete should rest well between training sessions to avoid the effects of overtraining.
3. Pain in the abdominal area does not always occur due to errors in the technique. You could simply have been blown away. Be sure to consult a doctor if the problem cannot be solved on your own by reducing the frequency, intensity of training and reducing the load. An experienced specialist will be able to make the correct diagnosis and prescribe treatment.

Now let’s move on from theory to practice and look at the most effective ways how to pump up the oblique abdominal muscles? To do this, you must create a training program that will suit your individual characteristics. The obliques are a very large muscle area in the body. She receives load not only during lateral twists. Other popular basic exercises will also have a positive effect on working out the target muscle group.

Exercises for men

The oblique abdominal muscles need to be trained regularly. Popular exercises for men will help you achieve effective results in a short period of time. Bodybuilders most often perform several common exercises in one lesson. In the gym, athletes work using special sports equipment. You may need weight plates, a fitball, and dumbbells.

This exercise is performed by many athletes who regularly attend gym. Work with the help of a block simulator. This exercise for the oblique abdominal muscles is also often performed while lying on a fitball.

1. Stand firmly on your feet (or knees), straighten your back.
2. Grasp the special handle that should be attached to the upper block.
3. Pull your stomach in, tighten your abs.
4. Exhale - bend your torso to the side, the oblique abdominal muscles should be involved in the work.
5. In the lower phase of the movement you need to hold on for a few seconds.
6. Inhale -
7. Perform several repetitions of crossover side crunches.

Perform the movement only using the abdominal muscles, do not bend due to the efforts of the back. Don't move back and forth. Work smoothly, without jerking. You should do 10-12 reps per set. The number of approaches depends on the goals training process.

Turn on the block (“woodcutter”)

This movement is performed on a pulley machine. In addition to the oblique abdominal muscles, the transverse and straight sections receive load. This exercise often included in training plan exclusively experienced bodybuilders.

1. Hold the special handle with both hands. Don't bend them into elbow joint.
2. You must stand sideways to the machine.
3. Turn your body to the side, while you need to hold the handle firmly and pull it towards your thigh.
4. Return to starting position.
5. Perform several repetitions of the block rotation.
6. Stand with the back side facing the machine.

Keep your arms straight throughout the exercise; do not bend them. Also, do not move using jerking movements. Feet should be in static position. It will be enough for you to complete 3-4 sets of 10-15 repetitions in each of them.

This movement is best performed on a fitball. This is special sports equipment, which has the shape of a regular ball. It is very elastic and also quite large (diameter is about 65 centimeters). Such rotations of the body allow you to perfectly work out the lateral abdominal muscles. The oblique and rectus muscle groups of the abdominal region of the body also receive a load.

1. Lie with your back on the fitball, the gluteal area should also be located on the ball.
2. Spread your feet on the floor, lean firmly on them.
3. Straighten your arms up and also clasp them together behind your head.
4. Tighten your abdominal muscles.
5. Smoothly turn to the right side and then return to the starting position.
6. Make a left turn.
7. Do several repetitions like this.

Very often, experienced athletes exercise using weights. You can pick up a special weight plate or dumbbells. Hold them firmly with both hands. You can do it maximum quantity repetitions in three to four sets.

Tilts on the lower block

This exercise must be performed using a lower block. Work at a slow pace. The movements are similar to lateral crunches on the crossover (upper block).

1. Stand firmly on your feet, straighten your back.
2. Take with one hand the special handle that should be attached to the lower block.
3. The exercise machine should be located to your side.
4. Bend your torso in the opposite direction from the block.
5. Pause for a couple of seconds at the bottom of the movement.
6. Return to the starting position.
7. Do several repetitions of block bends.
8. Turn around to the other side and then continue with the movements.

This exercise must be done clearly and without jerking. You need to work at a slow pace. The bodybuilder must fix the position of the legs. In one approach, the athlete performs on average about 10 repetitions of the exercise.

Effective exercises for the oblique abdominal muscles are often performed using heavy dumbbells. Samson tilts are one of the most popular such movements. This sports element was invented by the Lithuanian strongman Alexander Zass. His stage name is Amazing Samson. To perform the exercise you will need a pair of dumbbells.

1. Stand up straight, straighten your back. Feet shoulder width apart.
2. Take a pair of dumbbells and lift them above your head.
3. Slowly lower your body to the right side, do not bend your elbows.
4. Return to the starting position.
5. Lean to the left.
6. Do several similar exercises.

Work very carefully. Beginners should practice with light sports equipment. Be careful not to let the dumbbells fall down. 3 approaches will be enough for you, in which you need to do 10-12 repetitions.

Exercises for women

Most often, guys and girls who work out in the gym do the same abdominal exercises. The structure of this muscle zone is identical in representatives of different sexes. Thus, women can benefit from any abdominal exercises available. However, it should be noted that there are still several features of the training process for the fair sex:

• You only need to perform those movements. which do not cause any discomfort, pain or other unpleasant sensations;
• exercises for oblique abdominal muscles for women must be performed regularly at every workout, since women are more prone to the formation of fat deposits on the sides;
• Girls can exercise without the help of heavy sports equipment. To do beautiful waist, you will not need a variety of dumbbells and weights, it will be enough to work with own weight;
• don’t strive to complete difficult tasks, focus on simple exercises which will help you work out the target muscle group in a comprehensive manner. Simple does not mean ineffective;
• women do not necessarily need to specifically focus on movements that are designed to pump up side press — systematic classes will help you achieve the desired goal.

Program for indoor classes

How to pump up your oblique abdominal muscles in the gym? You can pump up the press as follows: separate training, and on the same day with pumping another muscle group. It is very important to determine the main goal of the lesson. You can work on mass and relief. Before starting training, it is important to create the right training program. In order to reduce the level subcutaneous fat, the athlete must work very intensely, performing as many repetitions as possible. Exercise with heavy equipment if you want to increase total weight bodies.

Help you create a training plan experienced trainer. The mentor will also monitor work technique and progress. In order to work the obliques as efficiently as possible, you also need to load the transverse and rectus abdominis.

A sample lesson plan may consist of the following exercises:

In one workout, it is enough to perform only 3-5 exercises. After a couple of weeks, you need to change your training plan. The muscles should not have time to adapt to the load.

Exercises for home workouts

How to pump up your oblique abdominal muscles at home? Very simple! The oblique exercises we suggest below can be performed in almost any environment. In order to pump up your abs well, you don’t always need to buy an expensive subscription to a fitness center. The main thing is to have patience and strive for your goal.

This movement is considered basic. It is performed by all athletes who strive to effectively work out their abdominal muscles. The exercise allows you to well load the internal and external oblique areas of the press. Exercise on a special gymnastics mat.

1. Lie down on the floor. Legs must be bent at the knees.
2. Your hands should be placed at the back of your head; do not move them while performing crunches. Elbows need to be spread to the sides.
3. Using the force of the press, lift yourself off the surface.
4. Turn your torso to the side, you can touch your right elbow to your left knee.
5. Return to the starting position.
6. Perform 3-4 rounds of crunches.

This exercise can be done at every workout. Work at a slow pace. During movement, you should not pull your arms forward. The athlete can perform a maximum number of repetitions per set. The pelvis should be in a neutral position.

This isolation exercise will help you target your internal and external oblique abdominal muscles. It is very important to perform all movements technically correctly. You will need a gymnastics mat. Also, if possible, exercise with a fitball.

1. Lie on your side. The legs can be slightly bent at the knee joint.
2. The right hand must be straightened forward and placed on the floor, the left hand must be held behind the head. If this is very difficult for you at the beginning of training, you can hold both hands behind your head for the first time.
3. Using the lateral press, lift your torso up.
4. Fix your body position at the top phase of the movement.
5. Return to the starting position.
6. Perform several repetitions of side crunches.
7. Turn over to the other side.

Twisting is considered one of the best exercises for pumping the oblique abdominal muscles. It is very important to keep your back straight without arching it. Work smoothly, without sudden jerks.

Lateral bends

Athletes regularly perform side bends at home. Thus, they can effectively pump up the oblique abdominal muscles. The muscles of the lower back and hips also receive stress.

1. Stand firmly on the floor. Feet shoulder width apart.
2. Raise your hands up and clasp them in a lock. Or raise one hand up and place the other on your waist (when you change the side of the tilt, your hands also change position.)
3. Do not bend your back, tilt your body to the side.
4. Return to the starting position; movements should be performed along the body in the same plane.
5. Do about 15 reps on each side.

It is best to exercise with special weights. At home, you can use a regular backpack. You need to put books in the bag and then take it in your hand. This way the press will receive the necessary load.

This basic movement is very popular among many athletes. It will help the bodybuilder develop not only lateral abs, but also work out the gluteal area well. Recommended for girls.

1. Lie on your back. One arm must be straightened in front of you, and the other bent at the elbow joint. Place it in the chest area.
2. Close your legs together and then lift them as high as possible. Don't lift your hips off the floor.
3. Lower your legs down. Do this smoothly, do not relax your abdominal muscles.
4. Perform about 10 repetitions of lying leg raises, and then turn onto your other side.

After just a few sessions you will notice changes in your abdominal area. You can work even without the help of special weights.

Hanging pelvic rotations

To perform hanging turns, you will need a horizontal bar. The crossbar can be easily installed at home. To do this, you need to fix it in any doorway, or buy a wall bars.

1. Jump onto the bar. Bend your knees.
2. Raise your knees up, while you need to tilt them alternately to different sides.
3. At the top phase of the movement, fix the position of your legs for a second.
4. Perform several hanging pelvic rotations in a row.

You can also raise your straightened legs rather than your knees. It is very important that the oblique abdominal muscles receive the main load.

This exercise can be done at the end of the lesson. Thus, you can comprehensively refine your abdominal muscles.

1. Lie on your back. Fully straighten your upper and lower body.
2. Raise your torso and legs simultaneously.
3. At the top of the movement, turn your body to the side.
4. Return to the starting position.
5. Perform several similar turns.

Turn alternately to the right and left side. Work smoothly. Most often, athletes perform 8 V-turns on each side. When performing the exercise, you can work only with your own weight or use weights. These don't have to be weights or dumbbells - you can even take an ordinary bottle of water in your hands and make turns with it.

Home workout program

It is very important to create a high-quality training program to effectively work out the oblique abdominal muscles. The following exercises can be performed at home:

In order to achieve the desired result, the athlete needs to eat properly. Eat plenty of protein as well complex carbohydrates. Don't overeat before bed. If there is a large amount of subcutaneous fat in the body, then the desired cubes will never appear.

It is also very important to recover well between classes. An athlete needs only 2-3 workouts per week. This way, you can work out the target muscle group as effectively as possible. The first results will be noticeable within a few weeks after the start of classes.

The desire and desire to look chic - not only spiritually, but also physically - leads people to the fact that they suddenly lean heavily on pumping their abs. It should be noted that there are a lot of aids for pumping up the “front” muscles, but how to pump up the lateral press? Here you can turn to professionals and pay them a tidy sum.

Those who want to become beautiful are not looking for easy ways, so they prefer to practice at home. Then how to pump up the lateral press at home - this question haunts everyone who cannot find time to go to the gym. It should also be noted that doing exercises to pump up your abs at home is much easier and more interesting. Firstly, training is carried out at any convenient time. Secondly, you can watch an interesting movie or talk show while exercising. Having determined all the benefits of pumping the side muscles at home, you should begin immediately.

Before pumping up the lateral muscles and abs, in particular, you should study the basic rules and recommendations from experts.

The following features are highlighted here:

• Unlike other workouts, pumping the abs in the morning on an empty stomach is prohibited - the effectiveness is significantly reduced. Before performing pumping exercises, you should eat a large meal 2.5 hours before.
• A preliminary warm-up is required - it is important to warm up the abdominal muscles and abdominal muscles, in particular. Here you can simply jump to increase blood circulation.
• To pump up the lateral muscles and achieve relief press You can exercise only 2-3 times a week.
• The abdominal muscles must be tense during training - otherwise the complex is performed incorrectly.

To effectively pump up your abs and side muscles, you should avoid eating for an hour after training. The set of exercises for men and women is no different - the only difference is a reduced number of repetitions, but if you have physical fitness, you can keep up with the stronger half.

Pump up your abs: engaging the lateral muscles

To strengthen the sides, a whole complex is proposed, which consists of three stages. Each stage will involve all muscles with distinctive exercises. Proper execution Exercises for the lateral abdominal muscles at home will ensure that you achieve your goal quickly and efficiently.

Stage one for the press

In the guide on how to properly pump up the lateral press, training starts with a simpler intensity.

Here are the following exercises:

• Pumping the lateral muscles is possible by simple bending to the sides - here you should place your feet shoulder-width apart and bend. To increase the load, you can use dumbbells that you simply hold in your hands. Perform at least 20 bends in each direction.
• The lateral muscles and abs require the use of a bench - position the body so that the legs are on the bench, the torso from the waist is not. Perform bending movements, first securing your feet.
• If you have a horizontal bar at home, you can do crunches - while hanging on the bar, you need to bend your legs while simultaneously moving them to the sides.

Watch the exercises - if done incorrectly, pumping will be ineffective and the desire to become beautiful may disappear altogether.

Stage two for the press

As soon as the above exercises become insufficient to strengthen the abs, you can proceed to the second stage. Here you should continue to perform the tasks listed above to maintain your side abs.

And also add the following to them:

• While lying on your back, place one hand behind your head. Perform sit-ups with your arm behind your head and your “one-sided” leg touching. Switch sides and do at least 20 reps.
• In the same starting position, you need to bend your knees and put your hands behind your head, securing them at the back of your head. Do crunches - lift your body, trying to reach the opposite knee with your elbow. This the right way pump up your side press.
• You can pump up your lateral abs with the same exercise on the horizontal bar - only now you need to fixate yourself in a position with the arms raised legs bent on your knees for as long as possible.

Pumped abs and side muscles are an intense workout followed by a characteristic burning sensation in the muscles. If this is not the case, then the intensity and complexity will have to be increased.

Stage three for the press

For guys and girls, pumping up the lateral press is a characteristic relief not only on the stomach, but also on the sides. The lateral muscles will have to be pumped constantly - the lateral muscles are less involved when performing simple movements during the day. In order not to lose the attractive forms you have already acquired, you will have to move on to the third stage of exercises.

Here are the following:

• You can maintain strengthened oblique muscles by bending over with weights - a barbell is placed on your shoulders for uniformity and bending to the sides.
• The previous exercise can be improved by bending and rotating the body.
• If training was carried out regularly, it means that the side muscles have already been trained and endurance has increased. To pump up your abs with lateral components even more, you should grab the horizontal bar and raise your legs in a straight position parallel to the floor. In this position, without stopping, it is necessary to describe the arc with your legs.

It is difficult to cope with the task, but it is possible. To do this you need to have several physical training and endurance, as well as fortitude and self-responsibility. Surprisingly, most of those who decide to undergo a transformation gradually stop doing the exercises - not only at home, but also in principle. The beauty of your body will not please you all the time; you will have to work hard to maintain your shape.

A beautiful figure is the dream of every girl. But fat folds on the stomach and sides often spoil the picture and make you lose self-confidence. However, when the right approach to training for short time you can achieve the desired relief. We offer you to learn how to pump up your lateral abs at home, find out which exercises will be most effective, and also get recommendations on proper nutrition.

The so-called lateral press is formed by the oblique abdominal muscles, which are divided into two types - internal and external, each of them has its own functions. The internal ones are aimed at protecting the abdominal organs, and the external ones visually form the sides. In general, the muscles help to flex and extend, rotate the body, and support the back. Their development and strengthening is necessary not only for beautiful toned body, but also for health.

Please note: the lateral abdominal muscles have a direct impact on how your body contours will look, so if you train them incorrectly, you can achieve a wide, unattractive waist and an H-shaped silhouette, which does not look feminine at all.

That's why it's important to consider the following:

1. You should start exercising approximately 2 hours after your meal. Also, before and during training, you do not need to drink a lot of water; a couple of sips are enough to quench your thirst. After completing the complex, it is recommended to eat no earlier than an hour later.
2. A mandatory start to each session is a warm-up; it will prepare the muscles for the load and help avoid sprains and injuries. This can be jumps, a series of turns and tilts.
3. The content of each workout should be varied, so you can add strength and cardio exercises to your complex.
4. Classes at home should be conducted at least 3 times a week. Only in this case, after 3-3.5 weeks will it be possible to notice the first improvements.
5. The load should increase gradually. In the first days there is no need to chase a large number of repetitions. It is much more important to try to bring “muscle joy” and enjoy the fact that your body is becoming slimmer.

While doing the exercises, it is very important to pull in and tighten your stomach; this will help fight fat folds even more effectively, as well as prevent stress on the back, which is often observed in beginners.

The most powerful exercises

Exercises for working the oblique muscles are varied. Get to know the most effective of them, allowing you to achieve impressive results in a short time.

From a lying position

The best way to pump up your lateral abs is with simple-to-perform exercises that only require a gymnastic mat. We offer three of the most effective.

Side plank

Helps to work out the lateral press, due to high load allows you to quickly achieve a noticeable effect.

The order of execution is as follows:

1. Lie on the floor, focusing on outside feet and palm placed exactly under the shoulder.
2. The waist and hips form one straight line that goes into the legs.

It is necessary to hold this position for as long as possible, at first – 20-30 seconds, gradually increasing the time to 1.5-2 minutes on each side. Performed in 3 approaches.

Bike

Another useful exercise for the lateral abdominal muscles, which can be performed at home.

It's done like this:

1. Lie on your back, pressing your lower back firmly to the floor. Hands bent at the elbows are placed behind the head.
2. Raise your legs.
3. Alternately bend your legs while simultaneously moving your body. The right elbow tends to the left leg and vice versa.

Performed in 3 approaches, with a 10-second break between them. In each approach you need to make 10-15 contacts of the elbow and knee.

Swing your legs

It is necessary to take the starting position - lie on your right side, slightly bending your right leg at the knee. Support is on this leg and on the arm bent at the elbow, located under the head. Place your left hand at the level of your stomach - it will also become an additional support point.

The exercise is done like this:

1. Raise straight left leg as high as the hip joint allows.
2. The leg must be straight, abduction to the sides is unacceptable.

Perform 3 sets of 15-20 times with each leg. These lifts also help train your butt muscles.

With dumbbells

Side press training with weights will help you quickly achieve beautiful relief, however, girls are not recommended to use heavy weight(dumbbells 1-1.5 kg are quite enough).

Woodcutter

It's done like this:

1. Stand with your feet wider than shoulder-width apart, holding a dumbbell in your arms.
2. Turn your body to the left, lift the dumbbell over your left shoulder with outstretched arms.
3. After this, turn your body to the right, move the dumbbell to your right knee, moving diagonally, and take a squat position.

For a beginner, it is enough to perform 8-10 times in each direction, gradually increasing the number of repetitions.

Tilts

This is the simplest exercise that allows you to pump up your lateral abdominal muscles at home.

It's done like this:

1. Stand with your back straight, feet shoulder-width apart, and dumbbells in your arms.
2. Bend from side to side, trying to operate with maximum amplitude.
3. At the maximum point below, fix the body for 2 counts, then straighten up and repeat in the other direction.

Girls just need to do 3 sets of 10-15 bends in each direction.

The best standing exercise is leg swings

To work the lateral abdominal muscles, it is most suitable to perform swings from a standing position.

It's done like this:

1. Stand against a support, back straight, legs together.
2. Perform a side swing with your left leg with the greatest amplitude, holding the support with your right hand.

Do 3 sets of 10-15 swings in each direction.

On the horizontal bar

Get acquainted with another very effective exercise that allows you to pump up your lateral muscles - twisting on the horizontal bar.

It's done like this:

1. Hang on the bar with your hands shoulder-width apart.
2. Raise your legs bent at the knees to chest level.
3. Move your legs right and left.

Perform 3 sets of 10-15 repetitions.

Ready-made effective complexes

Get acquainted with a set of exercises for the lateral abdominal muscles that will help you achieve a beautiful waist.

For beginners

For those who have just started working on perfect body, you can do the following exercises:

• bends;
• swing with straight legs from a lying position;
• twisting on the horizontal bar.

Intermediate level

The following exercises will help improve your results:

• side bar;
• slopes with dumbbells;
• bike;
• on the horizontal bar you can additionally perform lateral leg lifts: from a hanging position, raise your legs bent at the knees, but not straight, but to the left, fix for 2-3 seconds, lower, repeat to the right.

Advanced level

A powerful complex for those who have been training for more than 2 months:

• slopes with dumbbells;
• bends with turns of the body (legs wider than shoulders, arms extended to the sides): the body moves in the direction forward - down, after which it turns to the right, then the movement is repeated to the left;
• woodcutter;
• swing your legs.

Ideally, each exercise is performed in 3 sets of 15-20 repetitions, but you can start with 10 repetitions.

Contraindications

It is strictly prohibited to pump the lateral abdominal muscles in the following cases:

• hernia (vertebral, umbilical, inguinal);
• pyelonephritis;
• pneumonia;
• asthma;
• nephrosis;
• omission internal organs small pelvis.

In case of pregnancy intensive training the press is also prohibited. However, they will help keep your muscles toned adapted exercises, which must be selected together with your doctor.

Training mistakes

In order for the training to take place with maximum productivity, and for the stomach and sides to quickly take on the desired shape, you need to know the main mistakes and avoid them.

Unacceptable:

1. No warm-up.
2. Using the same type of exercises.
3. Incorrect breathing. When muscles are stressed, they need oxygen, so when you tense, you inhale, and when you relax, you exhale.

Therefore, each workout should begin with warm-up exercises, and the main part should include a variety of movements.

1. You need to eat in small portions 4-5 times a day.
2. Completely exclude flour products, sweets, carbonated drinks and smoked foods from the diet. Ketchup and mayonnaise are also prohibited.
3. The basis healthy eating should include eggs, lean meat and fish, cottage cheese, buckwheat, cereals, rice.
4. It is unacceptable to go on strict diets during active training, since the body must receive all the necessary elements.
5. Drink at least 2 liters of water, but do not overuse the liquid before and during training.

These tips will help you achieve an attractive and slim body faster.

Video

In the next video you will see some more very effective exercises for the lateral abdominal muscles.

Another video contains a whole set of exercises for the oblique muscles.

An athletic figure begins with an elastic and toned tummy. A beginner who desires to have pumped up abs begins to intensively load the upper section of the muscles.

This approach is incorrect in the formation muscle corset participates much more muscles. Important role The lateral abdominal muscles play a role in the formation of sculpted abs.

• Training frequency. It is forbidden to perform exercises on the lateral abdominal muscles every day. High-frequency training has a negative effect on muscle fiber. If for guys pumped up abs are a pleasant addition to an aesthetic figure, then for girls it’s extra centimeters at the waist, psychological complexes. The number of workouts should not exceed 3-4 per week.
• Breath. Plays a key role in physical exercise, especially the abs. During the lifting phase, it is necessary to exhale deeply in order to relieve pressure in the abdominal cavity and increase the range of movement. During the descent phase, a deep breath allows you to stretch as much as possible. muscle fiber. Peak load is prohibited at the moment of holding your breath, blood pressure rises sharply.
• Number of repetitions. 12-15 repetitions are the golden mean for the lateral abdominal muscles. It must be remembered that the “sides” change one by one.
• Technique. Correct technique– deposit beautiful muscles. The athlete must feel every muscle of the lateral press. Chaotic movements on the bench will not bring the desired result. You should remember the words of the great Arnie: “If you pump a muscle, think about the muscle.”

Side crunches

Lateral crunches are an exercise that focuses on working the oblique abdominal muscles. A low percentage of subcutaneous fat allows you to effectively highlight curved waist lines. The function of the muscle group is to stabilize the body when turning and bending.

The impact on the muscles is carried out by amplitude rotations and twisting. The spine plays the role of a stabilizer; in case of problems with the musculoskeletal system, it is recommended to consult with your doctor (spinal discs are stretched).

Execution technique

• Starting position: the torso lies flat on the floor, legs bent at the knees, arms crossed behind the head. The legs are moved to the left side (so that the left knee touches the floor).
• As you exhale, twist the body to the point of maximum tension of the lateral muscles. For maximum development of the abdominal muscles, it is recommended to lift the body off the floor in a twisted state. It is forbidden to strain and press your chin to your chest (the upper muscles are activated).
• As you exhale, you return to the starting position.

To achieve maximum range of motion, it is recommended to perform the exercise on a hyperextension bench.

The side plank is an effective exercise for working the lateral abdominal muscles, strengthening the longitudinal muscles of the spine, and developing correct posture.

Execution technique

• Starting position: body lying on its side.
• The body moves to a position supported on the elbow, legs placed on top of each other.
• The hips rise from the floor, the body is extended into a string, resting on the elbow/palm. The body is held in a tense state for 30-45 seconds.
• The algorithm of actions is identical for the second hand.

Variations of the exercise

• Classic side plank.
• Side plank with bends.
• Side plank with rotations.
• Side plank with elevated support.

Nuances of performing the exercise

• To avoid throwing your head back, it is recommended to find an imaginary point on the wall. Focusing the visual apparatus contributes to the concentration of the muscular corset.
• In order to avoid pelvic dips, you need to “tighten” the lateral abdominal muscles.
• To achieve a perfectly straight body line, it is necessary to separate the shoulder blades to the maximum distance.
• The elbow joint should be strictly at a right angle.
• Tension gluteal muscles, helps to eliminate plane vibrations of the pelvis.
• To achieve maximum efficiency, the feet are brought together.

Leg raise while lying on your side

The exercise is aimed at strengthening the lateral and oblique abdominal muscles.

Execution technique

• Body position, lying on your side.
• The left arm is straightened along the floor, the head lies in the biceps area. Right hand elbow bent, palm resting on the floor.
• Both legs simultaneously rise upward, longitudinally relative to the body.
• At the top point there is a pause, after 2-5 seconds the legs return to their original position.
• It is recommended to perform 12-15 repetitions on each side.

• Raising the legs is carried out due to the isolated effort of the lateral abdominal muscles. It is forbidden to make jerking movements of the legs.
• The exercise is performed at a slow pace; at the top point you need to pause.

Fat is the enemy of the abs

The presence of subcutaneous fat significantly complicates the process of forming sculpted abs. The secret of success is simple: the load on the lateral abdominal muscles should constantly increase. In this case, the athlete must adhere to strict diet saturated with proteins. A properly formed diet will allow you to get rid of visceral and subcutaneous fat in a short time.

Working out the abdominal muscles should begin after getting rid of excess weight. Otherwise physical exercise will help increase the endurance of abdominal muscle tissue.

There is a stereotypical opinion among domestic athletes: a high-intensity load on the side muscles will allow you to achieve relief and get rid of hanging sides. In fact, the picture is diametrically opposite; 80-90% of success lies in a properly selected diet.

After completion training complex, it is necessary to carry out comprehensive stretching, which will avoid the “bodybuilder” effect. In addition, stretched muscle fiber grows more intensely. Before performing exercises, it is recommended to consult with your doctor.

Video with effective exercises for the lateral abdominal muscles