In pursuit of an ideal tummy, many forget about training the oblique muscles of the abdomen. And as it turns out in vain, because it is the outer and inner oblique muscles of the abdomen provide a beautiful waist. The question how to pump up oblique abdominal muscles is asked by many, although it would seem the answer lies on the surface - you have to do some kind of sport or start going to the gym.
Nevertheless. if you perform exercises for oblique abdominal muscles, as professional athletes do, you can spoil the silhouette. The truth is, if you are engaged under the guidance of an instructor, then he will certainly tell you how to properly pump up oblique abdominal muscles. But if you study at home, then you need to remember how to swing the obliques of the abdomen:
- if you do not want to get a pronounced muscular relief, you should perform exercises to strengthen the external and internal oblique muscles of the abdomen without weighting and no more than 2-3 times a week;
- Also, do not expect that when you try to pump the outer and inner oblique muscles of the abdomen, you will certainly decrease the waist. With improper diet, it can increase, so starting to train the muscles of the press, do not forget that before and after training it is advisable not to eat for about an hour;
- and, most importantly, do not try to give immediately the maximum load - oblique abdominal muscles are usually one of the most untrained in the body. Therefore, there is a great risk of getting the effect of overworked muscles and, as a consequence, painful sensations in the waist region.
So, what exercises need to be included in your workouts in order to strengthen the oblique abdominal muscles?
Exercises for oblique abdominal muscles:
- The starting position (IP): the legs are widely apart, the knees are slightly bent, the hands are linked behind the head in the lock, the body is slightly tilted forward. We make the slopes to the right and left, keeping the position, i.e. not turning and not bending back.
- IP: lying on the back, the heel of the right leg rests on the left knee, the left hand on the back of the head, the right hand on the floor with the palm up. Straining the muscles of the abdomen, stretching the elbow of the left hand to the knee of the right, then slowly return to the starting position. During the exercise, make sure that the pelvis is pressed to the floor, and the elbows are directed outwards. Exercise should be done on both sides.
- FE: lying on the back, legs bent at the knees with the heels rest on the floor, hands extended with the palms up along the body. Straining the abdominal muscles, tear off the body from the floor and move our hands to the right, then slowly return to the starting position. Exercise should be done on both sides.
- IP: lying on the back, feet on the floor, legs bent at the knees, arms extended up. Alternately tear off the blade from the floor, pulling to the ceiling the appropriate hand.
- IP: lying on the back, legs bent at the knees, shoulder widths rest on the floor, hands are locked into the lock behind the head. We tear off the right leg from the floor and stretch the elbow of the left hand to the right knee, then slowly return to its original position. During the exercise, the elbows should remain apart. Exercise must be performed on both sides.
- FE: lying on the back, legs on the weight, bent at the knees, the head is slightly raised, the arms are stretched out to the sides. Alternately, we reach for the legs or legs of the legs.
- IP: Lying on the back, hands along the trunk, legs are on weight, bent at the knees. We perform twisting, alternately lowering the knees to the right and left. During the exercise, it is important to ensure that the blades remain pressed against the floor.
All exercises are performed in several approaches. In the event that you have not previously trained, then do exercises in 2-3 sets of 4-8 repetitions. If you give a load to your muscles constantly, and are not afraid to overdo them, you can perform exercises in 3-4 sets of 12-24 repetitions.