Lateral press: instructions on how to pump up the lateral muscles at home/gym (photo+diagram)

Rules to follow when training

Before you perform exercises to pump up your lateral muscles, you need to familiarize yourself with some recommendations. Since physical activity alone will not help you get the desired result.

Basic tips before performing a workout:

1. It is recommended not to eat before training, as this can lead to worsening of the condition: nausea and dizziness. At the same time, a person should not experience hunger, since he will not have the strength to perform a sufficient amount of exercise, which means that such training will not bring the desired result. Therefore, fitness trainers recommend eating food 2 hours before training.
2. Be sure to do a warm-up before training. Before classes, you should run a little, jump, perform a few body turns or bends. Warming up helps warm up your muscles and prepare them for physical activity. Failure to do so may result in various damages or even injuries.
3. You don't have to practice every day. Daily stress can have a negative impact on your health. In addition, daily classes can quickly exhaust you and leave you no energy for further activities. To achieve the desired result, it is enough to exercise 3 times a week.
4. Many people immediately go to eat after physical activity. This is a huge mistake. After training, you can eat no earlier than an hour later. You can temporarily get rid of a strong feeling of hunger by drinking a glass of water. If you still feel hungry after this, you can eat one apple.

These rules must be followed by a person who wants to have a beautiful body and abs. And thanks to these rules and constant practice, the result will not be long in coming. At first, the result will not be noticeable, but the tension in the body will indicate that it will soon be visible. If tension is not felt in the body, this means that the exercises are being done incorrectly. Therefore, it is best to ask a professional who can give advice if you have a question: how to pump up the lateral abdominal muscles.

Nutrition when pumping the body

Regardless of what exactly a person wants to pump up, proper nutrition is the foundation of success. After all, training alone will not bring the desired result. But this does not mean that you need to adhere to a strict diet; it is enough to increase the number of meals to 6 times a day. Also, food should be healthy and rich in all necessary substances. Since this improves metabolism, due to which the subcutaneous layer of fat will begin to decrease. Without getting rid of subcutaneous fat, you cannot get a beautiful body, since the muscles will not be visible under the layer of fat.

The only exception is what will need to be excluded from the diet: flour products, sugar, honey, grapes and fatty meat. There is a myth that sweets are forbidden during training, but in fact, sweets can be consumed in small quantities.

Effective side press exercises: general recommendations

There are many good exercises on how to pump up your lateral abdominal muscles. But first you need to familiarize yourself with general recommendations that will help increase the effectiveness of the lesson:

• It is recommended to eat a light meal 2-2.5 hours before the start of training. If you are hungry, you may get tired quickly and not give it your all, which will affect the effectiveness of your workout. And exercising on a full stomach is simply unpleasant and inconvenient; it can cause poor health, nausea, and dizziness.
• Before exercise, it is recommended to warm up your muscles through a simple warm-up. It can include jumping in place, running, an exercise bike, simple exercises, turns and rotations.
• Don't overdo it. It is necessary to exercise regularly, but training the lateral press at home too often is pointless. 3-4 times a week will be enough.
• With each exercise, the muscles should stretch. You are doing everything right if you feel their tension.
• You should not eat immediately after training. Experts recommend waiting at least an hour.

When training, we can get tired quickly. Don't worry, this is completely normal. The muscle frame stretches quite poorly, and such a reaction is quite natural.

Side press: training secrets

It is important to separately note that the group of oblique and lateral abdominal muscles consists of a fairly large number of subgroups attached at different angles to the pelvis and ribs. In fact, the postural characteristics of each person make the anatomy of these muscles unique - unfortunately, there is no single correct strategy for training the lateral press

However, there are general rules for training the lateral press, which Fitseven already wrote about above - performing bends and various twists without additional weighting and with complete mental control over the work of the muscles. Essentially, you have to find the movement that works for you (and that you really feel) and then perfect the technique.

Mistakes in training

Exercises with weights (for example, side bends with dumbbells) are more effective for working the rectus abdominis muscle and creating six-pack abs. The obliques require moderate to high repetitions of crunches and other bodyweight exercises performed at varying angles—at a slow speed and perfect technique.

Let us remind you once again that before moving on to using weights, it is extremely important to learn how to perform exercises with full control of the abdominal muscles. In other words, you should feel that it is the lateral press that is working, and not the muscles of the spine and core

Therefore, the use of dumbbells by beginners can only hinder rather than help.

***

The lateral abs and obliques are the largest muscle group in the core, forming not only abs of steel but also providing support during core exercises. Key to the development of this muscle group are various variations of lateral crunches, performed slowly and with complete control over the movement.

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Useful tips

To make side press exercises most effective, consider the following recommendations:

1. Always warm up your muscles before starting a workout to help prevent fatigue and tearing.
2. The optimal frequency of home workouts and gym sessions is 2-4 times a week.
3. Avoid a heavy breakfast before training.
4. Do not start eating immediately after finishing class.
5. Start pumping up the lateral abdominal area with exercises of easy difficulty level, gradually increasing the load.
6. Classes should be regular and intensive. Choose a complex that is right for you.
7. A special diet for toned abs will improve the effectiveness of your workouts.
8. Drink plenty of fluids.
9. Combine abdominal workouts with moderate cardio exercise.
10. Do not cut your nutritional intake in half; calculate the optimal amount of calories for your body.

Tiring workouts in the gym every day will not bring the desired results, but will exhaust you. Overexertion is fraught with injuries that take a long time to recover in this area, so the load on the body must be calculated rationally.

Exercises in the gym

1. Bent-over body raises.

Starting point: lying on an inclined bench, feet fixed. We rise - exhale, lower into IP - inhale. If you feel that the exercise is too easy to perform, add weights.

2. Raising bent legs while hanging.

IP: hanging on the bar, exhale, pulling your knees to your chest, returning to IP. We don’t relax our muscles or sway, we control our movements and keep our chest straight.

3. Raising bent legs on uneven bars.

Starting position: we sit on the uneven bars, rest on our elbows, legs lowered and straightened, abdominal muscles relaxed. Raise your legs bent at the knees upward, straining your abdominal muscles - inhale, hold for 2-3 seconds, return to IP - exhale. We perform the ascent faster than the downward movement. Similar to the previous exercise, keep your chest straightened and control your movements.

4. Turn the body to the side with the bar.

Can be performed both sitting and standing.

IP: feet approximately shoulder-width apart, bar at the top of the trapezius, legs slightly bent at the knees, abdominal muscles tense, elbows pointing down. We perform amplitude turns without sudden movements.

5. Ab roller exercise.

According to recent American studies that were conducted to determine the most effective exercises for developing abdominal muscles, this exercise is recognized as one of the most effective.

IP: Take the roller, keep your knees bent. With your knees on the roller and the floor, roll the roller straight in front of you. Straighten up to your maximum so that your body does not touch the surface. Exhaling, return to the starting point in the same way. We perform the movements slowly and in a controlled manner. To perform the exercise correctly, we do not relax the muscles.

6. Twisting in the simulator.

IP: sit in the abdominal machine, place your feet on the roller at the bottom, grab the handles at the top, and inhale. Exhaling, bend forward as low as possible, stretching your arms down.

7. Bent-overs with dumbbells.

This exercise is not recommended for women, as it can add extra volume to the waist by increasing the oblique and lateral muscles. IP: feet shoulder-width apart, a dumbbell in one hand, arm down. As you inhale, lower the dumbbell down, and as you exhale, return to IP. Movements must be performed without sudden jerks, in a controlled manner and without swaying.

8. Samson Bends

This exercise on the lateral abdominal muscles, like the previous one, is not recommended for girls. Starting point: back straight, feet shoulder-width apart, arms raised above your head, holding dumbbells in your hands. We lean to the side to the maximum, returning to the IP. We perform the movements slowly.

9. Twisting on a fitball

Starting point: sitting on the ball, spread your feet to the sides, lower yourself onto your back, hands behind your neck. We rise, straining the abdominal muscles - exhale, return to the starting position - inhale.

10. Hanging Leg Raise with Ball

Starting point: hanging on the bar, hands slightly wider than shoulder-width apart, ask for the ball to be handed to you, hold it with your feet, look forward. Bend your knees and try to lift them as high as possible. Hold at the top point and return to IP without a jerk.

11. Plank

IP: emphasis on the palms and extended toes, straight arms placed slightly wider than shoulders, straight back, even breathing. Start with 10-second planks and gradually move on to longer exercises.

You can achieve beautiful, sculpted abs not only by using special equipment in the gym, but also at home. The main thing that is required of you in this matter is desire and discipline. Constant training will not only help you achieve a sculpted, athletic body, but can also have a positive effect on your overall health.

Description and execution sequence ^

Exercise 1 - Side Bends

• We stand up straight, put our feet shoulder-width apart, put our hands behind our heads and close our hands;
• Slowly bend to the right side, stretching the muscles to the maximum;
• We accept IP, do the same in the other direction;
• We alternate the inclinations 20 times, gradually increasing their number.

When you feel that the muscles have become stronger (after about 1-2 months), you can carry out this exercise with a dumbbell up to 10 kg: put it in one hand, put the other behind your head and do the same.

Exercise 2 - Bench sit-ups

Instead of a bench, you can use a sofa:

• We take a horizontal position, lie on our side, while leaving the upper part of the body in a hanging position;
• Another person should hold your legs at this time;
• We put our hands behind our heads and begin to lift the body up;
• We turn over to the other side and repeat;
• In total, we lift up to 30 times on each side.

Exercise 3 - Crunches on the bar

• We grab the bar with two widely spaced hands with an overhand grip;
• We straighten our legs and raise them up to chest level, alternately moving them to the right and left;
• The number of lifts is not limited.

Exercise 4 - Body and leg raises, for experienced ones

• We take a horizontal position, place our right hand behind our head, straighten our legs;
• At the same time we raise the torso and knee, bringing them towards each other until they touch;
• We accept IP and change sides.

Exercise 5 - Raises and flips of the body

• We lie down, place our hands on the back of our heads, bend our knees;
• Raise the body, bring the left elbow together with the right knee, then change sides;
• We perform about 10-20 times.

Exercise 6 - Leg raises on the horizontal bar

• We cling to the bar from above, placing our hands as far apart as possible;
• We keep our legs straight, in the same position we raise them to the maximum height;
• We lower it to IP. We do 10-20 times.

Exercise 7 - Bent-overs with a barbell, for those who are trained

• We place our feet shoulder-width apart, place the barbell on the trapezoid (the area just below the back of the neck);
• We alternately bend in different directions;
• We do it to the best of our ability, but don’t overdo it.

Exercise 8 - Rotation on the horizontal bar

Several muscle groups are involved here:

• We hang on the crossbar, begin to rotate our pelvis, first clockwise and then counterclockwise;
• The number of spins is not limited.

We also recommend that you read the article on Happy-womens.com Exercises for the rectus abdominis muscle.

How to properly pump up your side press?

Since the internal and external oblique muscles of the abdomen are the largest muscle group of all the abdominal muscles, they are involved to varying degrees in almost any abdominal exercise (especially those included in the rating of the most effective ones), and not just when lateral bending to the side, as many people mistakenly believe. However, there are also isolation exercises for pumping them up.

Exercise program to strengthen the oblique abdominal muscles:

1. Lateral crunches on your side. A basic exercise for the oblique abdominal muscles is the lying lateral crunch. Starting position: lying on your side, with your arm bent at the elbow supporting your head. Slowly reach your elbow toward your legs, making the movement through conscious contraction of the oblique abdominal muscles.

2. Lateral twists on the back. This exercise is designed to develop the neuromuscular connection between the abdominal muscles and the brain. Lying on your back, slowly reach your left elbow towards your right knee. Perform 12-15 times for each side, trying to achieve a characteristic burning sensation in the side press.

3. Side crunches on a fitball. The benefit of this abdominal exercise is the wide range of motion achieved by slowly and controlled bending of the body onto the ball. At the moment of lifting, feel the twisting of the lateral press, and at the moment of lowering, feel the stretching. Keep your hands behind your head and do not spread them to the sides.

4. Crunches on a block while lying on a fitball. Lying on the fitball, grasp the handle of the block with both hands. By engaging the oblique abdominal muscles, begin to slowly move this handle to the opposite side. Hold at the final point of the exercise for 10-12 seconds. Perform 7-10 repetitions with a medium working weight.

5. Exercise “Lumberjack” on blocks. Holding the handle of the block with both hands, make a chopping motion from top to bottom, turning your body. As you turn, bend your knees even more and pull the handle of the block towards the foot farthest from the block. Keep your obliques tense and your feet flat on the floor.

6. Hanging leg raises with rotation. During the exercise, do not swing your body, helping yourself with the force of inertia. Raise your legs while exhaling, lowering them while inhaling. The speed of execution should be at the pace of movement. Make sure that it is the lateral abdominal muscles that do the work, not the hips.

7. Side press on the upper block. By increasing the range of motion in this exercise, the lats receive an additional stretch and the obliques receive an additional contraction. Watch the position of your head and shoulders, avoiding resting your chin on your chest. Keep your head in line with your spine.

Training in the gym or at home?

In order to quickly pump up the oblique abdominal muscles, exercises must be performed 2-3 times a week. You can include them either in your regular training program at the gym or perform them at home. The recommended number of approaches for each oblique press exercise is 2-3, the number of repetitions is from 15 to 20.

// Read more:

• how to properly pump up your abs at home?
• best abdominal exercises for beginners
• Why do you need a vacuum exercise in the stomach?

How to pump up your oblique abdominal muscles

When working on building a beautiful abdomen, you cannot leave unaffected the oblique abdominal muscles, which, in addition to the relief, are also responsible for the visual appearance of the waist.

The obliques are a large muscle group. To involve them in work, you need to simultaneously statically tense the rectus muscles and make movements with the oblique muscles. That is, these are all movements in which twisting occurs in the spine. The “Criss-cross” exercise can easily cope with these tasks.

Exercise "Criss-cross". Starting position: lying on your back. The back is pressed tightly to the floor, the legs are raised at an angle of 90 degrees to the body, the lower leg is perpendicular to the thigh. Hands behind your head, elbows to the sides. The shoulders and the upper edge of the shoulder blades are raised from the floor. We twist as we exhale, touching (or simply aiming) our right elbow to our left knee. At the same time, we simultaneously extend our right leg above the floor as low as possible. As you exhale, repeat the exercise on the other side.

Important! Watch the position of your shoulders and head, do not rest your chin on your chest area. Keep your head straight. Do not press your knees to your chest, maintaining a perpendicular position of all planes. The abdomen is tense during the entire exercise; when turning the body, the lower back does not come off.

The exercise should be performed without additional weights, but with full control over the condition of the muscles.

It is better to perform several sets with a large number of repetitions. For example, 4 sets of 12 repetitions (6 on each side) with a minimum rest interval. To actively work out the oblique muscles, use the following method: perform the first set of the exercise slowly, actively twisting and fully straightening the “non-working” leg. The second approach follows immediately after the first, but it is performed at an accelerated pace - almost twice as fast. The last approach is in the same rhythm as the first.

I want to draw the sides!

I'll start with the main thing. If you perform basic exercises correctly, your abs should develop quickly. How much depends on individual characteristics. By means of slight adjustments, you only need to “paint on” each muscle to a visible relief.

Let me make a reservation right away: there is no “upper abs,” “lower abs,” or “middle abs.” This is a single, inseparable muscle corset in the area of ​​our abdomen and waist. There is no need to divide it into parts.

Someone says: “It’s made in the kitchen!” - and it is true. Someone is indignant: “I'm tired of hearing for the thousandth time that abs are made in the kitchen! This is wrong!" - and he’s not wrong either. If you work out as hard as you can, but don’t see results, it means you forgot about the B/F/U ratio. And remember that power loads are of no use here. In this case, the aerobic method with less effort will lead to results without losses and injuries.

Three main postulates:

• any muscle fiber works only when it contracts;
• nutrition is required to thicken these fibers;
• skeletal muscles are not adapted to work under constant load.

It is clear that to get rid of excess food you need to reduce carbohydrate foods, and to increase meat you need to increase protein foods.

And what is especially important: if the muscles are overworked, they become exhausted

Exercises for pumping up the side press

Each level includes a certain set of physical exercises, some of them can be performed at home, some can only be performed in a specially prepared room.

Complex of first level classes

Includes bending, lateral raises on a bench and crunches on a horizontal bar.

The bends are performed as follows: the legs are shoulder-width apart, the hands can be on the back of the head or on the waist. The minimum number of bends is 20 times, they can be performed in several approaches. In order to increase mass, you can use dumbbells weighing no more than 10 kg. However, this is not recommended for girls, as it leads to an increase in waist size. Bends are very effective and can be performed both at home and in the gym.

The procedure for doing side raises is to lie down sideways with only your feet on the bench. If lateral lifts are done in the gym, then the legs are fixed with a holder. If they are done at home, then someone must hold the legs. After the nights have been recorded, 30 body sit-ups must be performed. It's best to do it in several approaches.

Twisting. This is the most effective exercise aimed at pumping up your abs. However, you can do it at home if you have a horizontal bar. Holding the horizontal bar, you need to take turns moving your legs in different directions, trying to pull them to your chest, your legs should be bent at the knees.

Second level exercises

This includes lying down torso crunches, lateral leg raises, and horizontal bar leg raises.

By twisting the body you can quickly pump up your abdominal muscles. But if you do this exercise a little differently, you can also pump up your side abs. To do this, it is enough to raise your knees when lifting your body. The knee and elbow of the opposite arm should touch. Your hands should be on the back of your head. The exercise should be performed at least 30 times in 3 approaches. This exercise is convenient to do both at home and in the gym.

Leg raises are an easy exercise that many people do on their own and at home. This exercise is one of the most effective and easiest. It should be performed correctly as follows: you need to lie down and join your hands at the back of your head. Then, pressing your legs tightly against each other, slowly raise and lower them, do this at least 30 times.

Third level

Includes the following set of exercises: bending with weights, bending the body with turns.

Bends with weights can only be performed by people with a trained lower back. This exercise is performed like regular bend-overs, except that there must be a bar on the trapezius. At least 15 bends are performed in each direction.

Tilts with turns also differ from regular ones in that they are performed using a bar and a greater number of times.

When a person wants to pump up a beautiful stomach, he should not forget about all the muscles. Only if they are all pumped up will the figure be perfect. But you shouldn’t expect quick results or immediately put a lot of physical strain on the body. It is always better to start with a simple workout and gradually move on to more complex ones. The most important thing is to do the exercises regularly, without doing them every once in a while. This is what guarantees the desired result.

List of the best abdominal exercises

These exercises can be performed both in the gym and at home. No special equipment is required to perform them. So they can be done by those who are far from the specifics of professional fitness. The best exercises for sculpted abs:

• classic twists;
• bar;
• pulling your knees toward your stomach in plank pose (some trainers call this exercise “grasshopper”);
• connection of the knee and elbow in the supine position, the so-called “bicycle”.

The best exercises for pumping up the abs at home

Climber

1. Take a lying position.
2. Pull your knee toward your chest, then repeat with the other leg.

In general, these exercises, like others, are recommended to be performed slowly. When doing this, you should focus on the full amplitude. The more the muscles are stretched, the better the effectiveness of the workout. At the same time, you can, on the contrary, do it very quickly. Then the exercise will turn into excellent cardio for burning fat.

Twisting

1. Lie down on the floor.
2. Bend your knees.
3. Cross your arms either on your chest or at the back of your head.
4. Raise your body up slightly until your lower back lifts off the floor.

A good exercise for warming up or moving on to something more complex. Despite its lightness, it is quite effective to be included in every abdominal workout for any person. Don't neglect technology.

Bicycle standing

1. Stand up straight.
2. Raise your arms up so that your elbows are spread horizontally in different directions and your hands are pointing upward.
3. Raise different knees one at a time, touching them with the opposite elbow.

A good exercise for warming up the abdominal muscles and pumping up the upper and lower parts at once.

Bike

1. Lie down on the floor.
2. Raise your head and legs slightly.
3. Clasp your hands at the back of your head.
4. Alternately pull your knees toward your chest, touching them with your opposite elbow.

Feet and head should not touch the floor.

Pulling your legs to the horizontal bar

1. Grab the horizontal bar.
2. Raise your straight legs towards your hands.

You should not swing, jerk or lift yourself with your back; slowly raise your legs and lower them in the same way. In turn, this is one of the most effective and difficult abdominal exercises.

Corner

1. Lie down on the floor.
2. Clasp your hands at the back of your head.
3. Bend your legs at the knees and lift them up to form a 90-degree angle.
4. Rise to your feet.
5. Move your feet slightly for comfort.

Reclining lateral crunches

1. Lie on the floor with your back.
2. Raise your body slightly and support it with your elbows.
3. Raise one leg up diagonally, and with the opposite hand reach for your toes.

Turns

1. Sit on the floor.
2. Lean back slightly.
3. Raise your legs to a small height and keep them in this position.
4. Rotate your body in different directions, stretching your lateral abdominal muscles.

When turning, try to keep your feet in one place so that they do not sway parallel to your movements. Even during regular workouts, you can use extra weight, such as a water bottle or dumbbell, if you have one.

Lateral bends to the feet

1. Lie down on the floor.
2. Bend your legs at the knees and spread them slightly to the sides.
3. Raise your body slightly and touch your leg with your hand one at a time.

Don't twist, you should contract and pump your lateral abdominal muscles.

1. Lie down on the floor.
2. Raise your legs a little.
3. Make a scissoring motion vertically.

Raising legs to the top

1. Lie down on the floor.
2. Place your hands at your hips.
3. Slowly raise your legs up and then lower them.

Hands should be next to the pelvis. You don't need to put your weight on the floor to help yourself lift your legs. This will reduce the result. Try to lift your legs exclusively with your abs.

Leg raise while lying on your side

1. Lie on your side.
2. Raise your body by supporting it with your elbow.
3. Raise both legs to the top.

This exercise is not very clear at first glance, but it is very effective for the lateral press.

Exercises for home workouts

How to pump up your oblique abdominal muscles at home? Very simple! The oblique muscle 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.

Twisting with body rotation

This movement is performed by all athletes who strive to effectively work out the oblique abdominal muscles. The exercise allows you to well load the internal and external oblique areas of the press.

The technique is as follows:

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 your abs, lift your upper body off the surface. In this case, the lower back should be pressed throughout the entire approach.
4. Turn your torso to the side as if you are reaching with your left elbow towards your right leg.
5. Return to the starting position.
6. Perform a twist in the other direction. You can also rest your ankle on the knee of your other leg and perform crunches on one side first, and then switch legs and perform them on the other.

© Andrey Popov — stock.adobe.com
Work at a slow pace. While moving, you should not pull your head with your hands. Number of repetitions – 12-15.

Side crunches

This exercise will help specifically pump up the internal and external oblique abdominal muscles. It is very important to perform all movements technically correctly:

1. Lie on your side. The legs can be slightly bent at the knee joint.
2. Your right hand (if you are lying on your right side) must be straightened forward and placed on the floor, hold your left hand behind your head.
3. Using the lateral press, lift your torso up.
4. Fix your body position at the top point of the movement for a couple of seconds.
5. Return to the starting position.
6. Perform several 12-15 repetitions of side crunches.
7. Turn over to the other side.

It is very important to keep your back straight without arching it. Work smoothly, without sudden jerks.

Lateral bends

This exercise is often performed in the gym with dumbbells in your hands. At the initial stage, it can be done without additional weights:

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 one plane.
5. Do about 15 reps on each side.

© Africa Studio - stock.adobe.com
More experienced athletes are best trained with weights. At home, you can use a regular backpack. You need to put books in the bag and then take it in your hand.

© Mihai Blanaru — stock.adobe.com

Leg raise while lying on your side

This movement will help develop not only your lateral abs, but also your gluteal area and outer thigh. Recommended for girls.

1. Lie on your side. The lower arm must be straightened towards the head, 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. To accentuate the obliques, you can also elevate your torso.
3. Lower your legs and body down. Do this smoothly, do not relax your abdominal muscles.
4. Perform about 10-12 repetitions, and then turn to the other side.

© Mihai Blanaru — stock.adobe.com
You can work without the help of special weights.

Hanging pelvic rotations

To perform hanging turns you will need a horizontal bar:

1. Jump onto the bar. Bend your knees.
2. Raise your knees up, while you need to tilt them alternately to different sides. Try to do this using your abdominal muscles, not your legs.
3. At the top of the movement, fix the position of your legs for a second.
4. Perform several hanging pelvic rotations in a row.

© Fxquadro — stock.adobe.com
A more difficult option would be to raise straight legs rather than knees.

V-turns

This exercise is quite difficult; it is best to do it first in oblique training. The technique is as follows:

1. Lie on your back. Stand up straight.
2. Raise your torso and legs simultaneously. Support is on the buttocks. You can bend your legs a little if you find it difficult to keep them straight
3. At the top of the movement, turn your body to the side.
4. Return to the starting position.
5. Lift up and turn the other way.

© Bojan - stock.adobe.com
Work smoothly. Most often, athletes perform 8-12 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 a regular bottle of water in your hands.

Recommendations from professionals

• 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 means extra centimeters at the waist and psychological complexes. The number of workouts should not exceed 3-4 per week. Read also: Exercises to strengthen your back muscles.
• 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, taking a deep breath allows you to stretch the muscle fiber as much as possible. 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 is the key to 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.”

Lateral abdominal muscles: what they are responsible for, recommendations for performing exercises ^

The muscles of the side wall of the abdomen are located at an indentation of approximately 5-10 cm from the axillary zone and end in the thigh area (antero-superior bone). They are usually divided into several subgroups:

• Oblique abdominal muscles (external). With regular exercise, they protrude more than others, and contract when turning in different directions;
• The internal oblique muscles are not visible because located under the external ones. They also contract when turning and bending;
• Rectus abdominis muscles;
• Transverse muscles.

In a person’s daily life, the lateral abdominal muscles are practically not used, but without working on them, getting beautiful abs is not possible.

• In order to bring your abs back to normal, you need to regularly perform special exercises: bending, lifting and twisting on the horizontal bar.
• You can hang a horizontal bar in your home above any door riser by making it from pieces of iron and attaching it to strong screws or self-tapping screws.

Who should not be given stress on the press?

• People suffering from gastritis and other gastrointestinal diseases, incl. and ulcers - this can cause attacks of pain and worsening of the disease;
• Hypertensive and hypotensive patients should limit themselves, because... Lifting, bending and twisting often provoke dizziness in people with unstable blood pressure.

Some useful tips for a successful workout:

• It is recommended to eat small amounts of food 2 hours before the start of exercise, and you should not eat a lot immediately after exercise: just snack on an apple;
• Be sure to warm up: jump or run in one place, make turns or bends;
• Beginners should not be given the maximum load right away; classes should be made more difficult as their physical fitness improves;
• During training, always have mineral water with you without gas - this is the only thing that can be consumed at such moments to quench thirst;
• Always start and end your workout from the starting position (IP).

How to do a plank to give your stomach definition

The plank is a simple exercise, but very effective. If you do it regularly, you will get a sculpted belly (provided you follow simple nutritional rules). The plank belongs to the group of static exercises. How to do it is described below:

1. Starting position: rest your palms and toes on the floor. The spine is straight, the pelvis does not sag or rise. The gaze is directed strictly forward, we do not “drop” our heads and do not “nod our noses.”
2. That's it: stay in this position for as long as possible. Experienced athletes can stay in the plank for 5-10 minutes, beginners cannot stand even 10 seconds.
3. It is very important not to change positions. No matter how tense the muscles are, make sure that the pelvis does not sag and the head does not droop. If you do the exercise incorrectly, the load on the rectus abdominis muscle is significantly reduced.

Working out the abs on simulators

If you go to the gym, you can use the help of special exercise machines that can also work your stomach. How to pump up the upper press in this way?

Crunches using a block

In this case, you will need an upper block to which you need to stand with your back. Thread a special soft cable into the carabiner. Get down on your knees and hold the ends of the rope tightly with both hands. They can be either behind the head or in front of the face at chest level.

Your task is to lean forward. Be sure to watch the technique in the video.

Crunches on the horizontal bar

All permissible variations of twisting can be performed on uneven bars or on a horizontal bar. These can be straight twists, when you raise your knees to your chest, or straight legs, and in the latter case, the limbs can either form a right angle at the top point (the so-called corner) or touch the bar.

It will be great if at the stage of maximum tension you freeze for a few seconds. You can bring your knees to your elbows, spread your legs when lifting, or pull both legs first to the right side, and then to the left.

As you can see, in this case there are many interesting options for training, the main thing is to choose a job to your liking.

Curling on the simulator

To do this, you will need a special exercise machine with a leg rest and handles that are located behind your back at shoulder level. Secure your feet and hold the handrails firmly.

Then everything is simple: bend towards your knees and twist your body. There are exercise machines where you can set weights in the form of blocks. On some units they press with the chest and a special emphasis.

Raising the body on an incline bench

These are simply great upper abdominal exercises for men. Sit on the very edge of the bench and fix your legs under special bolsters. In the starting position, you practically lie on the bench, but do not slightly touch it with your back. Hands can be in any position: behind the head in a “lock”, on the chest, or even folded behind the back.

By the way, working with such a device is an excellent answer to the question: “How to pump up the upper and lower abs”? Indeed, in this case, the process involves not only the upper abs, but also the serratus anterior muscle, as well as oblique fibers.

There are also a lot of different auxiliary exercises. Not only can they provide a nice variety to your workouts, but they can also add extra weight to your upper abdominal muscles. Despite their simplicity, they are very effective. What can be done? How to pump up your upper abs?

Lie on the floor: legs slightly bent at the knees, arms straight in front of you. Your task is to raise your body without lifting your lower back and reach your knees with your palms. The more you tense your muscles, the better.

How can this be achieved? The most effective way is to freeze at the top point and hold it for about 10 seconds. You can clasp your palms behind your head or cross them over your chest and even pick up a disc or dumbbell.

Now find a bench with footrests and do inclines on it. Approximately in the middle of the cycle, fixate and remain in this position for several seconds or until the muscles begin to “burn”.

Every time I talk about a training program, I always remind you that even the most high-intensity exercise will be absolutely pointless if you don’t watch your diet. Moreover, in this case, it is harmful both to eat beyond the limit established for you, and to undereat.

Also add an element such as cardio exercise to your workouts. This can be either jogging (preferably intervals, that is, alternating speeds), or riding an exercise bike or a regular bicycle.

If you approach this issue competently and adequately build a set of loads on the press, and also pay close attention to nutrition, the result will not take long to arrive. Go for it, and I believe that you will definitely succeed. All your efforts will certainly be rewarded! And I'm waiting for you again, come visit, share your knowledge with others

Next time it will be even more interesting

All your efforts will certainly be rewarded! And I’m waiting for you again, come visit and share your knowledge with others. Next time it will be even more interesting

Go for it, and I believe that you will definitely succeed. All your efforts will certainly be rewarded! And I’m waiting for you again, come visit and share your knowledge with others. Next time it will be even more interesting.

Abdominal muscle anatomy

A person who simply wants to look fit does not have the idea that the anatomical structure of the abdominal muscles is the main point in the question presented. But it is anatomy that helps trainers create a set of exercises - the client’s personal wishes to pump up the abdominal muscles directly or sideways are the starting point in subsequent training for men and women.

The abdominal muscles are conventionally divided into groups. The following types are subject to pumping:

• The rectus muscle is the longest, located in front of the abdominal wall. It is this component that contributes to the formation of the famous cubes on the stomach - the tissue is “broken” by the transverse tendons.
• Transverse - attached to the inguinal ligament and ilium. Although this component is located close to the rectus muscle, it is quite difficult to pump it up.
• Internal oblique - located deep, attached to the iliac crest and cartilages of the lower ribs.
• External oblique - covers the outer surface of the ribs and is located under the skin. Subject to maximum pumping during training along with straight fabric.

You should study the structure and functions of the abdominal muscle fibers every time before deciding to start a specific complex. This is the only way to understand which group of abdominal muscles the proposed complex is designed for. As a rule, the name of the complex can answer the question, but only knowledge about the functionality will help determine whether it will be effective in a particular case.

Exercises for the lower abs

Let's figure out how to pump up your lower abs?

To be frank, lower abs, as such, do not exist. There is only one muscle, and it is called the rectus abdominis muscle, there are also oblique muscles, but we will tell you about them next time. The rectus abdominis muscle is only conditionally divided into the upper, middle and lower abs, for greater clarity. So, when doing exercises for the lower abs, all other departments are also included in the work.

The best exercises are all kinds of twisting, we will now tell you about them and also show you.

All exercises are arranged in order of execution. Do them one after another in one workout. Train at least 4 times a week.

Reverse crunches

The most basic exercise in which the lower abs are most involved. Therefore, we take it into service and start training with it. To begin, lie down on a gymnastic mat, or just on the floor, place your palms on the floor, and raise your straight legs slightly (A). Then, bending your knees, sort of curl up (B). At the same time, strain and draw your abs into yourself. Perform 4 sets of 15 reps.

Bike

We continue to lie on the floor, hands behind the head (A). Raise your left leg at the same time, bending it at the knee, and with your right elbow, without lifting your hand from your head, reach towards your knee (B). Retract and tighten your abs again. Then return to the starting position (A). In this exercise, in addition to the rectus muscle, the oblique abdominal muscles also work. Do 4 sets of 12 reps on each side.

V-shaped crunches

We are still lying on the floor or the rug, whoever has what. Stretch your arms, raise your legs (A). Then lift your legs and torso together at the same time (B), while trying to touch your legs with your hands. Then we return to the starting position. Try not to rush and do the exercise as slowly as possible. Complete 4 sets of 10 reps and move on to the last exercise.

Abs Workout for Obliques (Round 1)

Before you start exercising, take time to do a good warm-up. This includes turning, bending, jumping, easy running [ready warm-up for 5 minutes]. This will prepare your muscles for work and achieve maximum productivity from your workout. The last meal should take place at least 2 hours before class.

Exercise options:

1. First option (by repetitions). Perform the specified number of repetitions, one after another. Rest between exercises for 15-20 seconds. More experienced practitioners can repeat the exercises in two circles, resting for 1 minute between circles.
2. Second option (in time). Perform timed exercises according to the scheme of 30 seconds of work / 15 seconds of rest (ready timer). This means that you perform an exercise for 30 seconds, rest for 15 seconds before the next exercise. In this case, the total training time (two rounds) will be 10 minutes. More experienced practitioners can repeat the exercises in two circles, resting between circles for 1-2 minutes.
3. The third option (time-complicated). Perform timed exercises according to the scheme 45 seconds of work / 15 seconds of rest (ready timer). This means that you do 45 seconds of exercise, rest for 15 seconds before the next exercise. In this case, the total duration of the workout (two rounds) will be 13 minutes. More experienced practitioners can repeat the exercises in two circles, resting between circles for 1-2 minutes.

List of first round exercises:

1. Cross crunches: 10-15 reps on each side.
2. Straight leg cross touches: 10-15 reps on each side.
3. Side crunches (right side): 10-15 reps.
4. Side crunches (left side): 10-15 reps.
5. Bicycle: 10-15 reps on each side.
6. Side plank pelvic lift (right side): 10-15 reps.
7. Side plank pelvic lift (left side): 10-15 reps.

Cross crunches

How to do it : Lie on your back and bend your knees, placing your lower limbs on full foot. Hands are brought together at the back of the head, elbows are turned in opposite directions. Next, you need to pull up your left leg so that your knee reaches chest level. At the same time, the elbow of the right hand is pulled towards the knee, forming a cross twist. Each repetition switches sides.

Benefits of the exercise : This is one of the basic training exercises for the oblique abdominal muscles. It is simple, non-traumatic, and also extremely effective in developing high-quality muscles, forming a flat stomach and getting rid of the sides.

How to make it easier: Perform oblique crunches without lifting your legs.

How much to do: 10-15 repetitions on each side.

Straight leg cross touches

How to do it : To start, lie on your back with both legs extended up. Hands should be placed on the back of the head, slightly raising the head and shoulder blades. After this, do a twist, reaching with your straight arm to the leg on the opposite side. Now lower yourself and do the same, but with the other hand. Each repetition is performed alternately.

Benefits of the exercise : This exercise for the oblique abdominal muscles additionally engages the serratus and intercostal muscles. Since the legs are in a static position throughout the entire approach, the lower abdominal area is loaded as efficiently as possible, helping to make the muscles more prominent.

How to make it easier: Bend your knees to make it easier.

How much to do: 10-15 repetitions on each side.

Side crunches

How to do it : Lie on your right side, your right arm is extended in front of you and lies on the mat, your right leg is bent at the knee. The left arm is behind the head, the left leg is straight. Begin performing a side crunch while simultaneously lifting your body and bending your leg. At the peak point, the left elbow touches the left knee. After completing the required number of repetitions, switch sides.

Benefits of the exercise : The exercise for the oblique abdominal muscles is aimed at focusing on each side. The work involves the abdominal muscles and lower body, which allows you not only to powerfully work your abs, but also burn calories.

How to make it easier: Perform side crunches without lifting your leg.

How much to do: 10-15 repetitions, first on one side, then 10-15 repetitions on the other side.

Bike

How to do it : Lie on your back and bring your palms together at the back of your head, spreading your elbows in different directions. Raise your head and shoulder blades slightly. Next, stretch your legs forward and then lift them off the floor. Your task is to bring opposite knees and elbows together at the waist, performing short delays in the peak phase. To better understand the technique, imagine pedaling a bicycle.

Benefits of the exercise : This training element perfectly works the oblique muscles and lower abdomen. In addition, the exercise uses the deep abdominal muscles, which are responsible for normalizing and forming beautiful posture by maintaining the pelvis in the correct position.

How to make it easier: Raise your legs higher to make the exercise easier.

How much to do: 10-15 repetitions on each side.

Side plank pelvic lift

How to do it : Lie on your side, focusing directly on your forearm and toes. The bulk of the body is supported on the elbow. The legs lie on top of each other, the free hand is fixed on the belt. Your task is to lift the body so that at the peak amplitude the body line is completely straightened. At the top point, a short pause is made to increase the emphasis on the work of the oblique muscles. When lowering the body, the thighs only lightly touch the floor, the muscles do not relax.

Benefits of the exercise : In addition to the oblique abdominal muscles, additional stress is placed on the deltoids, gluteal and lumbar muscles, and triceps. This is a very effective functional exercise that is ideal for athletes of any level who want to strengthen the muscular skeleton throughout the body.

How to make it easier: Lower the knee of your lower leg to the floor and perform the exercise, leaning on it.

How much to do: 10-15 repetitions, first on one side, then 10-15 repetitions on the other side.

Advanced practitioners can repeat the round in two circles.