Exercises for the side. Torso sideways

Hi all! Today we will pay attention to our press. After reading this article, you will know how to pump up the lateral abdominal muscles. The topic is quite important, since the sufficient development of these muscles will allow you to have a more perfect form of the press. You may even want to correct your training program in order to better pump your sidewalls.

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

• The development of these muscles provides protection for our spine in its lumbar region. As a result, you can avoid injury due to shifting discs when you have to lift something heavy.
• The lateral muscles of the abdomen give an aesthetic and finished look to the muscles abdominals, allows you to create a beautiful and thin waist.

I think it's quite important reasons to start exercising those muscles.

A bit of anatomy

Let's look at the anatomy first. This will help to understand what kind of muscles we will train and where they are located in our body. Now, in turn, we will consider 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 complicated terms that you don’t need at all. So:

1. Oblique external - flat, broad muscle, which is best visible. It is located on the lateral surface of the body and partially on the chest. It originates from the eight lower ribs. It works when the torso is tilted forward, bending our spine (provided that both muscles, left and right, are working). It also performs the function of turning the body (provided that it works either left or right). Supports the vertical position of the body.
2. oblique internal - located behind the external oblique muscle also on the side of the abdomen. Similarly, it participates in the rotation of the body along with the external muscles (one of the muscles works). Flexes the spine in the lumbar region (both muscles work), also participates in lowering the ribs.
3. transverse - hid even deeper, right behind the oblique internal and the deepest layer of the muscles of the lateral part of the abdomen. surrounds our belly. Participates in the rotation of the body, flexion of the body, lifting the pelvis (if the chest is fixed), but its most important function is to retract the abdomen and reduce the volume of the waist at the same time, since the ribs are pulled together.

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

I am sure that this anatomical information will be enough for you for a general understanding of the functions of the lateral muscles of our body and their location. Actually it's really important for effective workout. And therefore - I propose to talk about the training itself.

How to prepare for a workout?

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

• You should eat a light meal about 2 hours before class. This will give you strength and energy. But do not forget about the measure - it is harmful to exercise with a full stomach, it causes nausea and dizziness.
• Strength training should be preceded by turns, bends, jumps and running in place.
• Do not overexert yourself, it will be enough to practice 3 times a week.
• During classes, 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 by combining them as you please. 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 amount sets and repetitions.

1) TILT TO THE SIDES. Feet should be shoulder-width apart, hands joined behind the head. Try to bend to the maximum point to the sides. No need to rush and make sudden movements. To increase the load, you can use dumbbells. The recommended dumbbell weight is up to 10 kg.

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

With its constant implementation, the oblique muscles become larger and this, on the contrary, increases the waist in girth. But for men who want to make their press more elaborate and embossed, this is what you need.

2) LATERAL LIFT. 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 the wife sit on her feet, as an option). You need to take a lying position on your side so that the body is outside the bench. Next, you can use a weighting agent.

3) LEG AND BODY LIFT. Lie down on a flat surface and put your right hand behind your head. Legs should remain straight. Raise your torso and right knee at the same time so that the elbow of your right hand touches your right knee. Then change your hand and when lifting, already raise your left knee. In this exercise, the arm and knee are of the same name.

4) LIFT THE BODY WITH TWIST. Take a lying position. Put both hands behind your head. The legs should be bent at the knees. At the same time as lifting the body, make turns. The right elbow should touch the left knee. Change position one by one.

5) PULLING THE KNEES TO THE CHEST LAYING ON THE SIDE. Lie on your side, leaning on your elbow. Keep your legs straight. Do knee-to-chest pull-ups. The knees should not touch the floor. Change side.

6) TILT WITH WEIGHT. Put your feet shoulder-width apart, place the weighting agent on the trapezoid. Lean 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 keeps the position straight, does not deviate from the vertical.

ATTENTION: For this exercise, your back must be well trained, so beginners should wait with it. This is more for the pros. Usage big weights in this exercise and careless movements can lead to injury to the vertebral discs.

7) TURNING AT TILT WITH WEIGHT. Place your feet shoulder-width apart, the weight is still on the trapezoid. Twisting the torso, bend forward and to the side. With these techniques, direct the right elbow to the left knee. Change directions one by one.

ATTENTION: a similar warning to the 6th exercise.

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

Each time try to increase its amplitude.

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

10) DUMBELL WALK (ONE-ARMED FARMER). Take a dumbbell in one hand and strongly tighten your stomach. Walk in this position around the house or where you are there now.

11) SIDE PLANK. To do this, lean on your elbow, for example, your right hand, and take the position of the side plank (straight torso). 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 it harder.

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

13) SITTING WEIGHTED SIDE TWINS (CORA 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 turning points, linger for a couple of seconds, there will be fire in general.

14) "BEAR TWISTS". Take the position of the runner at the start. That is, with outstretched arms, rest on the floor, bend your legs at the knees and rest your socks 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. Consider how a girl can pump up her lateral abdominal muscles at home:

1) TWISTS TO THE SIDES SITTING. To perform, you need to sit down and lean back 45˚. The loin should be even. Bend your arms at the elbows and rotate intensively to the right, then to the left. This is where endurance is needed. Or you can pick up the ball.

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

Lower your legs to the left and right without touching the floor with your knees. The shoulder blades should not come off the floor, but the pelvis should.

3) RISE THE TORSO DIRECTLY LAYING ON THE SIDE. Lie on your side and bend your knees slightly. Put one foot on the other. The hand that closer to the floor - place on that one, and put the second behind your head. Perform regular body raises straight. The oblique muscles here will work due to the position of your legs.

4) RAISE-LOWER OF THE pelvis ON THE SIDE. To perform this exercise, you need to place your right hand on the floor and lift your pelvis until your body is straight. Left hand place at the waist or behind the head. Lower-raise your pelvis, using the oblique muscles.

5) "BOAT". Lie on the floor on your back. Arm along the body. At the same time, lift straight legs and torso off the floor, as if you are trying to fold in half. At the same time, you can stretch 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) TWISTS ON THE FITBALL. Rest your lower back on your favorite ball. Put 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 to the elbow of the same name. That is, for example, the right knee to the right elbow. At the same time, bend slightly at the side during execution.

Regardless of whether you are a man or a woman - after each workout. If you are still able to move after your workout, give it a few minutes.

If this article helped you and you found it useful, please share it with your friends on social media. networks. Leave comments. And on this topic I have everything. See you again, 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 the abdominal muscles, and in order for the press to look harmonious, it is necessary to systematically develop absolutely all muscle groups located in this part of the body, and not just straight and transverse muscles press. How to pump up the oblique abdominal muscles - we will tell in detail in this article.

We have selected the most effective exercises for the oblique muscles of the press, with which you can improve your figure and strength, both at home and in the gym. Make a suitable training program, try to perform each movement technically correctly - and good result you are provided! Within a few weeks after the start of classes, you will be able to see the first results, and if you do not lose patience and begin to exercise regularly, you will very soon become the owner of a relief, tightened belly and beautiful waist.

Anatomy of the oblique muscles

The abdominal muscles are made up of several zones. In order for the press to be more prominent and aesthetic, the athlete needs to work it out comprehensively. The oblique abdominal muscles help a person bend and rotate the torso. The anatomical features of this muscle group allow you to support good posture back and help shape the wasp female waist.

The structure of the muscle group

The oblique muscles of the press consist of an inner and outer region. The external obliques originate at the lower eight ribs and insert near the inguinal ligament, linea alba, tubercle pubis, and crest.

The internal oblique muscles are located near the groin, iliac crest and thoracic fascia. This muscular zone is attached near the pubic crest as well as the cartilages of the lower ribs.



Basic functions in the body

The oblique muscles of the abdomen allow any person to perform a large number of movements. Their main function is to turn chest to the side. Also, this muscle zone plays an active role in many physiological processes in the body. The oblique muscles of the press are involved in the tension of the abdominal region. This process occurs during childbirth, as well as during emptying.

A well-pumped muscle allows you to perform various flexions in the lower back. You can lean to the right and left, as well as lift the pelvis forward. Regular exercise will help reduce the level of stress on the spine and correct posture. Regular practice will help improve performance gastrointestinal tract and avoid unpleasant bloating in the abdomen. Regular pumping of the target muscle group will make the lower torso more prominent and toned.

Benefits of training for oblique muscles

Pumping the abdominals allows the athlete to increase strength in other basic exercises. You will be able to press more, squat, and pull the barbell better. Exercises for the oblique muscles of the abdomen should be performed not only by bodybuilders and powerlifters, as is commonly believed. Most often, this zone of the abdomen is pumped by athletes (throwers of sports equipment), 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 the oblique muscles of the abdomen, but also other parts of the body. Thus, you can avoid troubles and various injuries.

So, what kind of injuries can be caused by improper exercise technique? Consider the most common problems, their causes and symptoms:

1. Sprains are the most common injury. Athletes get injured during intense training. Structure muscle tissue may break. In case you feel sharp pain in the area of ​​​​the press, 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 a lot. Between workouts, the athlete should rest well in order to avoid the effect of overtraining.
3. Pain in the abdomen does not always occur due to errors in the execution technique. You could just be blown away. Be sure to consult a doctor if the problem could not be solved on its own by reducing the frequency, intensity of training and reducing loads. An experienced specialist will be able to make the correct diagnosis and prescribe treatment.

And now from theory, let's move on to practice and consider 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 oblique abdominal muscles are a very large muscle area in the body. She receives a load not only during lateral twisting. Other Popular basic exercises will also have a positive effect on the development of 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 with the help of special sports equipment. You may need pancakes from the bar, fitball, and dumbbells.

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

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

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

Turn on the block ("lumberjack")

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

1. Take the special handle with both hands. Don't fold them in elbow joint.
2. You must stand sideways to the simulator.
3. Turn the body to the side, while you need to firmly hold the handle and pull it towards the thigh.
4. Return to initial position.
5. Perform several repetitions of the rotation on the block.
6. Stand up to the simulator with the back side.

Keep your arms straight throughout the exercise, they should not be bent. Also, do not move with jerky movements. Legs 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. It's special sports equipment, which has the shape of an ordinary ball. It is very elastic, and also quite large (diameter - about 65 centimeters). Such turns of the body allow you to perfectly work out the lateral muscles of the press. Also, the oblique and straight muscle groups of the abdominal region of the body receive the load.

1. Lie back on the fitball, the gluteal area should also be located on the ball.
2. Spread your legs on the floor, lean firmly on them.
3. Straighten your arms up and also close them together behind your head.
4. Tighten your abdominal muscles.
5. Slowly turn into right side, and then return to the starting position.
6. Make a left turn.
7. Do a few of these repetitions.

Often experienced athletes work with weights. You can pick up a special pancake or dumbbells. Hold them firmly with both hands. Can perform maximum amount repetitions in three to four sets.

Tilts on the lower block

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

1. Stand firmly on your feet, straighten your back.
2. Grasp with one hand the special handle that should be attached to the lower block.
3. The simulator should be on your side.
4. Perform torso tilts in the opposite direction from the block.
5. Hold for a couple of seconds at the bottom of the movement.
6. Return to starting position.
7. Do a few repetitions of the incline on the block.
8. Turn to the other side, and then continue to perform 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. For one approach, the athlete performs an average of about 10 repetitions of the exercise.

Effective exercises for the oblique muscles of the press are very often performed using heavy dumbbells. Samson bends 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. You will need a pair of dumbbells for this exercise.

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

Work very carefully. Beginners should exercise with light sports equipment. Make sure the dumbbells don't fall down. 3 sets 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 exercises for the press. The structure of this muscle zone is identical in representatives of different sexes. Thus, any available abdominal exercises can be suitable for women. However, it should be noted that there are still several features of the training process for the fair sex:

• only those movements need to be performed. which do not cause any discomfort, pain and other unpleasant sensations;
• exercises for the oblique abdominal muscles for women must be performed regularly at every workout, since it is the ladies who 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 kettlebells, it will be enough to work with own weight;
• do not strive to complete complex tasks, focus on simple exercises, which will help to work out the target muscle group in a complex way. Simple does not mean ineffective;
• it is not at all necessary for women to specifically focus on movements that are intended for pumping side press — systematic studies help you achieve your desired goal.

The program for classes in the hall

How to pump up oblique abdominal muscles in the gym? You can pump the press both in a separate workout, and on the same day with pumping another muscle group. It is very important to determine the main purpose of the classes. You can work on the mass and on the relief. Before starting the training, it is important to draw up the right training program. In order to reduce the level subcutaneous fat, the athlete must work very intensively, performing the maximum number of repetitions. Practice with heavy shells if you want to increase total mass body.

An experienced trainer will help you create a training plan. Also, the mentor will monitor the technique of work and progress. In order to work out the oblique muscles of the abdomen as efficiently as possible, you also need to load the transverse and straight areas.

An exemplary 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 the training plan. Muscles should not have time to adapt to the load.

Exercises for home workouts

How to pump up oblique abdominal muscles at home? Very simple! The oblique exercises that we offer below can be performed in almost any condition. In order to pump the press well, you do not always need to buy an expensive subscription to a fitness center. The main thing is to have patience and strive for the goal.

This movement is considered basic. It is performed by all athletes who seek to qualitatively work out the abdominal muscles. The exercise allows you to load the inner and outer oblique area of ​​the press well. Exercise on a special gymnastic rug.

1. Lie down on the floor. The legs must be bent at the knees.
2. Hands should be located at the back of the head, do not move them while performing twists. Elbows need to be spread apart.
3. With the help of the efforts of the press, tear yourself away from the surface.
4. Turn your torso to the side, you can touch your right elbow to your left knee.
5. Return to starting position.
6. Do 3-4 crunches.

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

This isolating exercise will help to purposefully pump the internal and external oblique muscles of the abdomen. It is very important to perform all movements technically correctly. You will need a gym mat. Also, if possible, practice with a fitball.

1. Lie down on your side. Legs can be slightly bent at the knee joint.
2. The right hand must be straightened forward and put on the floor, hold the left behind the head. If at the beginning of training it will be very difficult for you, you can keep both hands behind your head at first.
3. With the help of the efforts of the side press, lift the torso up.
4. Fix the position of the body in the upper phase of the movement.
5. Return to starting position.
6. Do a few reps of side crunches.
7. Turn over to the other side.

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

Lateral slopes

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

1. Stand firmly on the floor. Legs shoulder width apart.
2. Raise your hands up and clasp in the castle. Or raise one hand up and put the other on your waist (when you change the side of the slope, the hands also change position.)
3. Do not bend your back, tilt your body to the side.
4. Return to the starting position, movements must be performed along the body in the same plane.
5. Do about 15 repetitions on each side.

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

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

1. Lie down on your back. One arm must be straightened in front of you, and the other bent at the elbow joint. Position it around your chest.
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 it smoothly, do not relax the abdominal muscles.
4. Perform about 10 reps of lying leg raises, and then turn to the second side.

After a few sessions, you will notice changes in the abdomen. You can work even without the help of special weighting agents.

Hanging pelvic rotations

To perform turns in the hang, 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 Swedish wall.

1. Jump onto the crossbar. Bend your knees.
2. Raise your knees up, while it is necessary to reject them alternately to different sides.
3. In the upper phase of the movement, fix the position of the legs for a second.
4. Perform several rotations of the pelvis in a row in a row.

You can also lift up not your knees, but straightened legs. It is very important that the oblique abdominal muscles receive the main load.

This exercise can be done at the end of the session. Thus, you can comprehensively modify the abdominal muscles.

1. Lie down on your back. Fully straighten your upper and lower body.
2. Simultaneously lift up both the torso and legs.
3. At the top of the movement, turn your body to the side.
4. Return to starting position.
5. Perform several such turns.

Turn alternately to the right and left. 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. It does not 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 for a high-quality study of the oblique abdominal muscles. At home, you can perform the following exercises:

In order to achieve the desired result, the athlete needs to eat right. Eat plenty of protein as well complex carbohydrates. Don't eat 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 2-3 workouts per week. Thus, it is possible to work out the target muscle group as efficiently 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 the press. It should be noted that there are a lot of benefits for pumping the “front” muscles, but how to pump up the side press? Here you can turn to professionals and pay them a round sum.

Those who want to become beautiful do not look for easy ways, so they prefer to practice at home. Whereas how to pump up the side press at home - this question haunts everyone who cannot find time to go to the gym. It should also be noted that doing exercises for pumping the press at home is much easier and more interesting. Firstly, training is carried out at any convenient time. Secondly, during the exercises, you can watch an interesting movie or talk show. Having determined all the advantages of home pumping of the muscles of the sides, you should proceed with immediate implementation.

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

Here are the following features:

• Unlike other workouts, pumping the press in the morning on an empty stomach is prohibited - the effectiveness is significantly reduced. Before performing pumping exercises, you should eat a solid meal 2.5 hours in advance.
• A preliminary warm-up is mandatory - it is important to warm up the muscles of the abdomen and the press, in particular. Here you can just jump to increase blood circulation.
• For pumping the lateral muscles and achieving relief press You can do just 2-3 times a week.
• The abdominal muscles during training should be tense - otherwise the complex is performed incorrectly.

To effectively pump the press with the lateral muscles, after training, you should refuse to eat for an hour. The set of exercises for men and women is no different - the only difference is the reduced number of repetitions, but if you have physical fitness, you can go on a par with the strong half.

Pump the press: the involvement of the lateral muscles

To strengthen the sides, a whole complex is proposed, which consists of three stages. In each stage, all muscles will be involved with distinctive exercises. Proper execution exercises for the lateral muscles of the press at home will ensure the achievement of the goal quickly and efficiently.

Stage one for the press

In the manual on how to properly swing the side press, training starts with a simpler intensity.

Here are the following exercises:

• Pumping the lateral muscles is possible with simple tilts to the sides - here you should spread your legs shoulder-width apart and tilt. To increase the load, you can use dumbbells, which are simply held in your hands. Perform at least 20 tilts in each direction.
• Lateral muscles and abs require the use of a bench - position the body so that the legs are on the bench, there is no torso from the waist. To carry out inclinations, having previously fixed the feet.
• If you have a horizontal bar at home, you can do twisting - hanging on the crossbar, you need to bend your legs, while pushing them to the sides.

Follow the exercises - if performed incorrectly, pumping will be ineffective and the desire to become beautiful may disappear in principle.

Stage two for the press

As soon as the above exercises become insufficient to strengthen the press, you can proceed to the second stage. Here you should continue with the tasks listed above in order to maintain the side press

And add the following to them:

• In the supine position, remove one hand behind the head. Perform body raises so that the arm behind the head and the "one-sided" leg are in contact. Switch sides and do at least 20 lifts.
• In the previous starting position, it is necessary to bend the legs at the knees and remove the hands behind the head, securing them at the back of the head. Do twisting - lift the body, trying to reach the opposite knee with the elbow. This the right way pump up the side press.
• You can pump up the side press with the same exercise on the horizontal bar - only now you need to fix in a position with raised bent legs in the lap for the maximum available time.

A pumped abs and lateral muscles is 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 the side 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 in the implementation of simple movements during the day. In order not to lose the already acquired attractive forms, you will have to go to the third stage of the exercises.

Here are the following:

• You can support the strengthened oblique muscles by tilting with weighting - a barbell is placed on the shoulders for uniformity and tilts to the sides.
• The previous exercise can be improved by tilting with turns of the body.
• If training was carried out regularly, it means that the muscles of the sides are already trained and endurance has increased. To pump even more press with side components, you should hook on 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 feet.

It is difficult to cope with the task, but it is possible. To do this, you must have several physical training and endurance, how much fortitude and responsibility to oneself. Surprisingly, most of those who decide to transform gradually stop doing the exercises - not only at home, but in principle. The beauty of the body itself will not please you all the time - you will have to work hard to keep 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 right approach for training for a short time you can get the desired relief. We offer you to get acquainted with how to pump up the side press at home, find out which exercises will be the 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 inner ones are aimed at protecting the abdominal organs, and the outer ones visually form the sides. In general, the muscles help to bend and unbend, rotate the body, support the back. Their development and strengthening is necessary not only for a beautiful toned body but also for health.

Please note: the lateral abdominal muscles have a direct impact on how the outlines of the figure will look, therefore, if you approach their training incorrectly, you can achieve a wide, ugly 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 a meal. Also, before training and during it, you do not need to drink a lot of water, a couple of sips to quench your thirst is enough. After completing the complex, it is recommended to eat no earlier than an hour later.
2. The obligatory beginning of each lesson is a warm-up, it will prepare the muscles for the load and help to avoid sprains and injuries. It 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 held at least 3 times a week. Only in this case, after 3-3.5 weeks, it will be possible to notice the first improvements.
5. The load should increase gradually. In the early days, you do not need to chase a large number of repetitions. It is much more important to try to deliver "muscle joy" and enjoy the fact that your body is becoming slimmer.

During the exercises, it is very important to retract and tighten the stomach, this will help to fight fat folds even more effectively, as well as prevent back strain, which is often observed in beginners.

The most powerful exercises

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

From a prone position

It is best to pump the side press with simple exercises that require only a gymnastic mat. We offer three of the most effective.

side plank

It helps to work out the side press, due to the high load, it allows you to quickly achieve a noticeable effect.

The execution order is:

1. Lie down on the floor, focusing on outside feet and a 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 such a position for as long as possible, at first - 20-30 seconds, gradually increasing the time to 1.5-2 minutes on each side. It is performed in 3 approaches.

Bike

Another exercise useful for the lateral abdominal muscles, available for performing at home.

It is done like this:

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

It is performed in 3 sets, between which there is a break of 10 seconds. In each approach, you need to do 10-15 elbow and knee touches.

Mahi legs

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

The exercise is done like this:

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

Perform 3 sets of 15-20 times with each leg. These lifts also help to train the muscles of the buttocks.

With dumbbells

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

Woodcutter

It is done like this:

1. Stand up with your legs wider than your shoulders, holding a dumbbell in your hands.
2. Turn the body to the left, bring the dumbbell in outstretched arms over the left shoulder.
3. After that, turn the body to the right, move the dumbbell to the right knee, moving diagonally and take a squat position.

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

slopes

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

It is done like this:

1. Stand up, back straight, feet shoulder-width apart, in lowered hands on a dumbbell.
2. Do tilts from side to side, trying to act with maximum amplitude.
3. At the maximum point below, fix the body for 2 counts, then straighten up and repeat in the other direction.

It is enough for girls to complete 3 sets of 10-15 tilts in each direction.

The best standing exercise is leg swings

To work out the lateral muscles of the press, performing swings from a standing position is most suitable.

It is done like this:

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

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

On the horizontal bar

Meet another very effective exercise that allows you to pump up the lateral muscles - twisting on the horizontal bar.

It is 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 effective complexes

Get acquainted with the sets of exercises for the lateral abdominal muscles, which will help you get a beautiful waist.

For newbies

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

• slopes;
• swing with straight legs from a prone position;
• twisting on the horizontal bar.

Average level

The following exercises will help improve your results:

• side plank;
• tilts 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 practicing for more than 2 months:

• tilts with dumbbells;
• tilts 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 for 3 sets of 15-20 repetitions, but you can start with 10 repetitions.

Contraindications

It is strictly forbidden to pump the lateral muscles of the press in the following cases:

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

In case of pregnancy intense training the press is also banned. However, to keep the muscles in good shape will help adapted exercises, which must be selected together with the doctor.

Training Mistakes

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

Not allowed:

1. No workout.
2. Using the same type of exercises.
3. Wrong breathing. During exercise, the muscles need oxygen, so at the moment of tension, inhale is taken, and when relaxed, 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 smoking from the diet. Ketchup and mayonnaise are also banned.
3. basis healthy eating should be eggs, lean meat and fish, cottage cheese, buckwheat, cereals, rice.
4. Sitting on strict diets during active training is unacceptable, since the body must receive all the necessary elements.
5. Drink at least 2 liters of water, but do not abuse 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 range of exercises for the oblique muscles.

The athletic figure begins with an elastic and tightened tummy. A beginner who wants to have a pumped press begins to intensively load the upper part of the muscles.

This approach is incorrect, in the formation muscle corset participates much more muscle. Important role in the formation of the relief press, the lateral abdominal muscles play.

• Training frequency. It is forbidden to perform exercises on the lateral abdominal muscles daily. High-frequency training has a negative effect on muscle fiber. If for guys a pumped-over press is a pleasant addition to an aesthetic figure, then for girls - extra centimeters at the waist, psychological complexes. The number of workouts should not exceed 3-4 per week.
• Breath. Plays a key role in the performance of physical exercises, especially the press. In the lifting phase, it is necessary to take a deep breath in order to relieve pressure in the abdominal cavity and increase the range of motion. In the descent phase, a deep breath allows you to maximize the stretch muscle fiber. Peak load at the time of holding the breath is prohibited, blood pressure rises sharply.
• Number of repetition. 12-15 repetitions - the golden mean for the muscles of the lateral press. It must be remembered that the "sides" change alternately.
• Technique. Correct technique- pledge 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: "Swing a muscle - think about the muscle."

Side crunches

Lateral twists - an exercise that emphasizes the study of the oblique muscles of the abdominal press. Low percentage of subcutaneous fat, allows you to effectively highlight the curved waistline. The function of the muscle group is to stabilize the body during turns and tilts.

The impact on the muscles is carried out by amplitude turns 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 (vertebral discs are stretched).

Execution technique

• Starting position: the torso lies flat on the floor, legs bent at the knees, arms crossed behind the head in the castle. The legs are retracted to the left side (so that the left knee touches the floor).
• On exhalation, the body is twisted to the point of maximum tension of the lateral muscles. For maximum study of the abdominal muscles, it is recommended to tear the body off the floor in a twisted state. It is forbidden to strain to press the chin to the chest (the muscles of the upper section are included).
• On exhalation, it returns to its original position.

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

The side bar is an effective exercise for working out the lateral muscles of the press, strengthening the longitudinal muscles of the spine, and forming the correct posture.

Execution technique

• Starting position: body in the supine position.
• The body moves to the position of support on the elbow, the legs are placed on top of each other.
• The hips rise from the floor, the body is pulled into a string, resting on the elbow / palm. The body is held in tension for 30-45 seconds.
• The algorithm of actions is identical for the second hand.

Exercise variations

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

The nuances of the exercise

• In order to avoid throwing your head back, it is recommended to find a fictional point on the wall. Focusing the visual apparatus contributes to the concentration of the muscular corset.
• In order to avoid pelvic failures, you need to “twist” the lateral abdominal muscles.
• To achieve a perfectly even line of the body, it is necessary to spread the shoulder blades to the maximum distance.
• The elbow joint should be strictly at a right angle.
• tension gluteal muscles, contributes to the exclusion of planar oscillations of the pelvis.
• For maximum efficiency, the feet are brought together.

Side leg raise

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

Execution technique

• The position of the body, lying on its side.
• The left arm is straightened along the floor, the head lies in the area of ​​​​the biceps. Right hand bent at the elbow, palm resting on the floor.
• Both legs simultaneously rise up, longitudinally relative to the body.
• A pause is maintained at the top point, after 2-5 seconds the legs return to their original position.
• For each side, it is recommended to perform 12-15 repetitions.

• Raising the legs is carried out due to the isolated effort of the muscles of the lateral press. It is forbidden to make jerky movements of the legs.
• The exercise is performed at a slow pace, the upper point must be paused.

Fat is the enemy of the press

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

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

Among domestic athletes, a stereotypical opinion has developed: a high-intensity load of the lateral 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 the right diet.

After finishing training complex, it is necessary to carry out a complex stretching, which will avoid the effect of the "bodybuilder". In addition, the stretched muscle fiber grows more intensively. Before exercising, it is recommended to consult with your doctor.

Video with effective exercises for the lateral abdominal muscles