How to pump up your sides at home, as well as in the gym and on the street?

Difficulties in pumping up the abs are due to the fact that strategic fat reserves are located on the abdomen, which are used by the body only when absolutely necessary. Training your abdominal muscles can take more time and effort than all other muscle groups combined. The combination of regular exercise and a balanced diet will help you achieve your goal faster.

At the initial stage, preference should be given to a course of exercises that does not include additional load, since the primary task is to eliminate excess weight and activate muscle growth.

1. Tilts.
2. Body sit-ups with knee raises.
3. Alternate body lifts.
4. Knee raises while lying on your side.
5. Exercise equipment.
6. Body lifts with rotation.
7. Exercises on the horizontal bar.

Tilts.

How to pump up your sides at home if you don’t have the necessary sports equipment? Bend-overs are considered the easiest way to train the oblique abdominal muscles. Tilts should be carried out in the same plane, without deviations forward. After a certain number of workouts, the exercise can be complicated; a dumbbell is placed in one hand, the second is placed on the waist or behind the head. The bends should be performed in the direction of the hand from the dumbbells; during one session, 15 repetitions of 6 approaches are sufficient.

Body sit-ups with knee raises.

The exercise is performed in a lying position, one hand is placed behind the head, legs straight. The body should be raised with the knee opposite the hand raised; the hand is changed after returning to the starting position. During the training process, the lower abdominal muscles receive additional stress.

Alternate body lifts.

In a lying position, the legs are bent at the knees, hands on the back of the head in a lock. When twisting the body, the right elbow should lightly touch the opposite knee; the exercise is performed alternately with a change of limbs.

Knee raises while lying on your side.

Emphasis on the elbow while lying on your side, upper arm behind your back. Both legs are raised to the chest at the same time, touching the floor is prohibited. The exercise is repeated on the other side.

Since training the sides and giving the abdominal muscles noticeable relief is not the easiest task, in addition to the recipes we discussed above, which are available for you to implement at home, you will also need to visit a gym or fitness center.

To pump up the abdominal and side muscles, a simulator with a “D-shaped” handle with an upper pulley is designed.

You should stand in front of the Block Frame machine so that the handle is on the left side. The legs are slightly bent at the knees, the handle must be pulled diagonally down with both hands, the body should be turned slightly to the right. The exercise is performed correctly if the lateral muscle groups are maximally involved. Upon completion, the position is changed to the symmetrically opposite one.

The exercise is carried out in a similar way on the same simulator with lower pulley rows. The handle should be located on the right side, the legs should also be slightly bent at the knees. The handle is moved diagonally upward with both hands, the body should turn slightly to the left. The lift should be carried out as high as possible, the movement should be performed smoothly, and you should return to the starting position as slowly as possible. Upon completion, the position is changed to the symmetrically opposite one.

Body lifts with rotation.

For the exercise you will need an oblique bench, it is carried out from a lying position, the head should be located below the body, the hands should be folded at the back of the head. The body is lifted by turning the left elbow towards the right knee and vice versa. The load in this case falls on the oblique and upper abdominal muscles.

Exercises on the horizontal bar.

To perform this exercise, you need to grab the bar with your hands and make rotational movements with your hips in both directions. The optimal number is 25 repetitions, 4 sets. In addition to the gym or fitness club, the crossbar can be found on any outdoor sports ground, and ideally, if you have one at home (if necessary, you can do it yourself like this) - then this exercise will be practically accessible to you Anytime…