How to pump up your oblique abdominal muscles?

Any girl dreams of being a standard of beauty and desire, standing out among others and being liked by the stronger sex. But who would approach a girl with an ugly figure? After all, we all first judge “by clothes.” And there is no better outfit than a sports torso with pumped up abs.

No matter what anyone says, sports are available to women at any age, the main thing is desire. You can work out in the gym, fitness center or at home. It often happens that you can’t find time to go to the gym because you are busy with household chores, laundry, cleaning, cooking and children, but these are all excuses; anyone can exercise at home. It will take, well, a maximum of 20-30 minutes of your time, and in return you will get a chiseled figure and excellent health.

In previous reviews of our site, we have repeatedly focused your attention on training the rectus abdominal muscles. But how to pump up the oblique abdominal muscles? – read further in this article...

1. Functions of the oblique abdominal muscles.
2. The best exercises for the muscle group in question.
3. Bend forward on straight legs.
4. Tilt the body to the side in a standing position.
5. Lying body lifts to bent legs.
6. Turns with a bar on your shoulders or a gymnastic stick.
7. Lying shoulder blade raises with arms outstretched.
8. How to pump up your sides at the same time as your abs?

Functions of the oblique abdominal muscles.

Having pumped up abs is beautiful, useful and practical, and all because it performs the function of supporting the spine and internal organs of a person. The oblique muscles deserve special attention, and all because:

1. They make up a special muscular belt that stabilizes and protects the spine during bending and twisting movements.
2. They focus on the elasticity and relief of the press.
3. They make your waist slimmer and more harmonious, making you look more sophisticated and feminine.

The best exercises for the muscle group in question.

There are a huge number of abdominal exercises, including lateral ones. Not all are effective, but for general education it is worth familiarizing yourself with all types. We will give examples of exercises that will work your abs as efficiently as possible. In addition, all types of training can be safely performed at home, this is the main advantage of such training.

Bend forward on straight legs.

This is a warm-up exercise. Straighten your back, place your feet approximately shoulder-width apart, and raise your arms above your head. The body should be lowered down, while twisting in different directions alternately. The main thing is to lower the body as you exhale, and lift it as you inhale. It is advisable to perform this exercise for 3 sets with an arbitrary number of repetitions.

Tilt the body to the side in a standing position.

The starting position for this exercise will be the “soldier” pose. The legs should be slightly apart, the knees aligned, the back straight, and the arms placed along the body. After taking this position, you should make smooth tilts to the left and right, while your arms should slide along the sides of your body. Try to bend down as low as possible, exhaling as you bend over. This exercise stretches the left and right sides of the torso. The optimal number of repetitions is considered to be 10 times in one direction and the other. You need to perform at least 3 approaches. For those who don’t have enough load, take a dumbbell in your hand to weight it.

Lying body lifts to bent legs.

This exercise is most effective when training the oblique abdominal muscles. You should lie on your side, tuck your legs slightly, and cross your arms over your chest or put them behind your head - in a lock at the back of your head. As we exhale, we lift the body as high as possible above the level of the body, and as we inhale, we lower it smoothly. It is advisable to hold the body at the maximum point of amplitude for several seconds, this will enhance the effect of the exercise. Perform 10-15 body lifts on one side, and therefore on the other. This exercise is also designed for 3 working sets. The total number of repetitions should be at least 80. Complicate your work with the position of your hands or a dumbbell or dumbbell disk.

Generally speaking, this exercise is exclusively for the gym, since it is unlikely that you will have a twenty-kilogram bar lying at home, but you can perform it with a gymnastic stick or something else suitable. Sit on a horizontal bench, put a projectile behind your head as you do when squatting. Place your hands shoulder-width apart, your back straight. Start making turns in different directions. When turning, we exhale, returning to the starting position - inhale. The main thing is to strain your lateral press as much as possible. We make 20-30 turns in one direction, 3 approaches in total. The same can be done from a standing position vertically, as well as from a horizontal tilt. Vary the starting positions - this will only have a positive effect on your appearance.

Lying shoulder blade raises with arms outstretched.

Starting position - position on your back, legs bent, arms straight behind your head. Hands should be kept slightly wider than shoulder width and not brought together. Now you need to perform shoulder blade lifts alternately with the hand that corresponds to them. The ideal technique is to bring the shoulder blades very close to the spine. It is important not to lift your pelvis off the floor. We recommend doing the exercise for 3 sets. A total of 80 repetitions for all approaches.

How to pump up your sides at the same time as your abs?

Also, do not forget to include the obliques in the work when training the rectus abdominal muscles, to do this, do the usual twisting or lifting of the body, add twisting and rotation of the body cyclically and alternately: first to the left, then to the right. Do the same when lifting your legs or knees while hanging on a horizontal bar or, if available, a wall bars.

We have given an example of the most effective abdominal exercises, according to our experienced fitness trainers. You can supplement them with others at your discretion. Do them periodically, and you can easily pump up beautiful abs. We wish you good luck in this difficult task!