What exercises will help you train your lateral abs?

The side abs are an important part of the abdomen that needs to be worked to achieve a great waist shape. However, this muscle group is quite difficult to train. In this article, we will look at three exercises that will help train your lateral abs.

Before moving on to the exercises, it is worth mentioning the top 5 main mistakes when pumping the press. First of all, it should be taken into account that the lateral abs are trained along with other abdominal muscles at the end of a strength training session. It is best to start with core exercises, then move on to lower abdominal exercises, and only then do lateral abdominal exercises. In addition, it is necessary to warm up the abdominal muscles to avoid injury.

In order to achieve greater effect when training the lateral press, you also need to pay attention to the correct load. For girls, the optimal load on the lateral press is 1.5 kilograms.

The first exercise we'll look at is side bending. To perform this exercise, take a dumbbell in your left hand and place your right hand on your head. Then, bend to the left, following the dumbbell. At the same time, the stomach and buttocks should be pulled in as much as possible. Perform 3 sets of 15 reps on each side.

The second exercise that will help train your lateral press is the downward bend. Stand straight, arms down along your body, buttocks and abs pulled in. As you exhale, lower your body down and try to reach your left foot with your right hand. Then, straighten up and repeat the same thing, but trying to reach your right foot with your left hand. Perform 3 sets of 10 repetitions on each side.

The third exercise we'll look at is crunches. Lie on your back, put your hands behind your head, lift your shoulders off the floor, and bend your knees and raise them. As you exhale, twist and try to reach your left leg with your right hand, then return to the starting position and do the same on the other side. Perform 3 sets of 15 reps on each side.

For a side press workout to be productive, there are several additional factors to consider. Firstly, you need to eat 2.5 hours before class. Secondly, you need to warm up your muscles well before training. Thirdly, you should not eat for an hour after exercise to give the body time to recover. In addition, it is important to ensure proper breathing during exercise. Don't hold your breath, but breathe rhythmically and deeply.

Finally, for best results, it is recommended to combine lateral abdominal exercises with other abdominal exercises, as well as cardio exercises such as running, cycling or swimming. This will help burn fat and strengthen your abdominal muscles, including your abdominal muscles.

All these tips will help you achieve a great waist shape and strengthen your side abs. However, remember that regular training and proper nutrition are necessary to achieve good results. Don't forget to also contact professional trainers for personalized training and nutrition advice.