The oblique muscles of the abdomen are located on the sides of the abs. The question of how to pump them correctly is of most interest to female representatives. Overdeveloped oblique muscles can make a manly figure, because height side press will inevitably lead to an expansion of the waist. But strong oblique muscles create a strong muscle corset that supports the spine and helps avoid injury when performing exercises with heavy weights.
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Anatomy of oblique muscles
The abs are made up of many muscles. Most athletes pay attention only to working on the straight line, which is responsible for the presence of cubes. The oblique muscles often do not receive the proper load. They are located on the sides of the abdomen and help create a defined silhouette.
The lateral muscles are divided into:
- external (external) obliques are the largest and most noticeable;
- internal obliques are smaller and located deeper, under the external ones.
The main purpose of the oblique muscles is to rotate the body to the right and left. In addition, they perform the following functions:
- support the spine, creating a strong muscle corset, which protects against injury;
- allow you to make the silhouette more toned on the sides.
Therefore, strengthening the oblique muscles is an important task for any athlete who cares about his figure and athletic performance. After all, without a strong lateral press, it will not be possible to seriously increase the weight in basic exercises.
Class Rules
When performing oblique muscle exercises there are several important nuances. If you don't follow them, training can only cause harm. appearance and health.
Firstly, it is worth understanding that developing side abs will not help make your tummy flat and get rid of your sides. Fat burning occurs only in a calorie deficit. To create it, you need to follow a diet and exercise (strength or cardio training). During abdominal exercises, not enough calories are consumed. Therefore, if there are fat deposits on the sides, the oblique muscles will simply be invisible.
Secondly, you need to take into account that the growth of the lateral press leads to an expansion of the waist. After all, this is where the oblique muscles are located. It's not so scary for men who want to have sculpted belly. But women should rock their obliques very carefully.
It’s quite easy for girls to “kill” their waist and lose their feminine lines, especially if they use weights when performing exercises. This mistake is often made by women, because they believe that weighting them will allow them to achieve their goal faster and remove their sides.
You must also follow these rules:
- eat 1.5-2 hours before training, so that you do not exercise on an empty or full stomach;
- after gymnastics, eating should follow 1-1.5 hours later.
If significant growth of oblique muscles is required, you can drink protein or gainer immediately after training.
How to quickly pump up your calves at home and in gym - effective exercises
Effective exercises
To pump up your side abs, you will need to regularly perform special complex exercises.
It can be done on a separate day 1-2 times a week, or you can do a couple of oblique exercises at the end of a workout for other muscle groups.
Side crunches
The simplest exercise for beginners that can be performed at home is lateral crunches while lying on your back.
Technique:
- 1. Lie down on the mat. Stretch your arms along the body. Bend your legs at the knees.
- 2. Slightly lift your upper back off the floor without lifting your shoulder blades.
- 3. Try to reach the fingertips of your right hand to your right foot. Then - with your left hand to your left foot.
You should try to do 15-20 repetitions in 3 sets.
The neck should not strain during the execution. Otherwise, the load will transfer from the target muscles to the cervical spine.
Another option for performing the exercise is in a lying position, when you need to reach with your right elbow to your left knee, and then with your left elbow to your right knee.
Side crunches can also be done while lying on your side.
Technique:
- 1. Lie on your right side and slightly bend your knees. Left hand, bend at the elbow, place it behind your head.
- 2. Then try to reach your thigh with your elbow.
- 3. Hold for a couple of seconds and return to the starting position.
- 4. After completing the specified number of repetitions, roll over onto your left side.
If you have a fitball at home or in the gym, you can use it to work your oblique muscles. In this case you will need:
- 1. Lie on it sideways so that your waist is on the fitball.
- 2. You need to hold onto the ball with one hand and place the other behind your head.
- 3. Feet should rest firmly on the floor.
- 4. From this position, you need to begin performing lateral twists, trying to reach your legs with your elbow.
When performing an exercise on a fitball, you have to maintain balance. Therefore, stabilizer muscles are additionally included in the work.
Standing side bends
An effective exercise for developing the lateral abdominal muscles is bending to the sides. Most often it is done from a standing position with dumbbells.
Technique:
- 1. Stand up straight. Feet should be shoulder-width apart. Take dumbbells in your hands.
- 2. Bend first to the right side, and then to the left.
- 3. The dumbbells should slide close to your thighs.
You don't need a lot of weight for this exercise. This is especially true for girls. After all, using weights when bending over will inevitably lead to an expansion of the waist.
You can also perform the exercise on a bench. A hyperextension machine is best. You will need to stand sideways in it and fix your legs between the bolsters. Putting one hand behind your head, you need to start leaning to the sides.
This option will provide a greater range of motion, and therefore more effective muscle development.
Raising the torso and legs on the side
A more complicated variation of lateral twists - performing the exercise with straight legs. Required:
- 1. Lie on your right side and start right hand Per head. Legs should be straight
- 2. As you exhale, you should try to connect your elbow to your legs, while lifting them.
- 3. Having stopped at the top point for 1-2 seconds, you need to return to the starting position.
This exercise is more difficult and is not suitable for beginners. Before you start doing it, you should master lateral twists without lifting your legs.
Body rotations
An exercise such as torso rotation is aimed at developing the oblique muscles. It can be performed in a sitting position with a small bar.
Correct technique:
- 1. Sit on a bench, cabinet or chair and place your feet firmly on the floor.
- 2. Place the barbell on your shoulders.
- 3. Turn the body as far as possible to the right. The pelvis should remain motionless.
- 4. Then turn to the left as far as possible.
The movements should be smooth so that you can feel the work of the target muscles.
You can also perform the exercise while standing. In this case, when turning to the right, you can slightly twist left leg. Then the amplitude of movement will be greatest.
Bike
Many people know the exercise called cycling. IN standard version it consists of alternately raising the knees and loading the rectus abdominis muscle. But if you change the movement a little, you can shift the emphasis to the side press.
Technique:
- 1. Lie on your back and raise your legs straight above the floor.
- 2. Then lift your upper back off the surface so that your shoulder blades remain on the floor.
- 3. As you exhale, bend your right leg at the knee and try to reach it with your left elbow.
- 4. After this, straighten your right leg and bend your left, trying to reach it with your right elbow.
This exercise should be performed continuously for 20–40 seconds at a fairly fast pace.
Side plank
To work out the side press, you can transform an exercise such as a plank. You will need to perform it standing on one leg and leaning on one hand.
Correct technique:
- 1. Take the starting position, leaning on your right arm and right leg.
- 2. Your left hand can be placed on your belt.
- 3. The body should be straight. You should not allow your hips to “sag” down.
Beginners can stand in this plank for only 20–30 seconds. Gradually the time needs to be increased.
Hanging lateral leg raises
If you have a horizontal bar installed at home or in the gym, you can pump up your oblique muscles with its help. To do this you will need to do hanging leg raises to the sides.
Technique:
- 1. Hang on the bar, grasping it tightly.
- 2. Raise your legs, bent at the knees, first to the right and then to the left. They should be at chest level.
- 3. In this case, the body must be slightly twisted in the right direction.
This exercise has increased level difficulties. It's usually easier for guys to do. Girls often do not have enough grip strength to support their own body weight.
Pendulum
Pendulum - another one good exercise to work the oblique muscles. To complete it you need:
- 1. Lie on your back. Raise your legs so that your thighs are perpendicular to the floor and your shins are parallel to it.
- 2. Turn them to the right, twisting the pelvis. There is no need to touch the floor. The main thing is to feel the maximum stretch of the lateral press.
- 3. After pausing for a while, return your legs to the starting position with a powerful movement.
- 4. Then turn them to the left.
You can make this exercise more difficult by rotating your straight legs.
Woodcutter
An exercise with the unusual name “Lumberjack” can be done in the gym. It is also aimed at working the oblique muscles. To perform it you will need a simulator with an upper block.
Step by step technique:
- 1. Stand with your right side to the upper link block and grab the handle with both hands.
- 2. Pull it towards your left leg.
- 3. Then return the handle to your right shoulder and perform required amount repetitions.
- 4. Then stand to the upper block with your left side.
The movements should be powerful and chopping, like when a woodcutter is working.
You need to perform 3-4 of the exercises presented 1-2 times a week. The next workout should be planned no earlier than the muscles stop hurting.
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Elaborated oblique muscles press will highlight a man’s athletic training and will be an excellent support for internal organs. Emphasis can be placed on the relevance of spine insurance. Forewarned is forearmed. Therefore, quickly familiarize yourself with the abdominal muscle training program and start exercising at home right now.
Effective exercises for the lateral abdominal muscles for men
The obliques are the largest abdominal muscles that many people don't pay enough attention to. You should know that they can be worked out both while sitting, lying down, and standing. This allows you to effectively work out this muscle group both in the gym and at home. At the same time, no special equipment is required for the exercises, just a mat and a pair of dumbbells for weighting. This complex Exercises for the oblique abdominal muscles are designed for men to perform at home. Remember, beautiful abdominal relief is achieved only through uniform training of all abdominal muscle groups.
Complex for oblique abdominal muscles for men
| Exercises | Sets | Repetitions/Time |
|---|---|---|
| 1 | 10 | |
| Standing side to side dumbbell swings | 1 | 10 |
| 1 | 1 minute | |
| 2 | 10 | |
| 2 | 10 | |
| 2 | 15 | |
| 2 | 15 |
Technique:
- Lie on your side. Use your arm bent at the elbow as support. Legs straight, place one on top of the other.
- Exhaling, lift your pelvis from the surface. Visually, a single straight line should form.
- Inhaling, return to the starting position.
Don't forget to do the exercises on the other side.
Number of repetitions: 10 times for each side.
Standing side to side dumbbell swings
Description of the exercise. A simple but careful exercise. Do not make sudden movements to avoid spinal injuries.
Technique:
- Place your feet shoulder-width apart. Hold a dumbbell or other additional weight in both hands.
- First, raise your outstretched arms to chest level.
- Then overhead to the right, lower down.
- Repeat for the left side. Try to keep your shoulder girdle motionless.
Number of repetitions: 10 reps for each side.
Technique:
- Position yourself on your side.
- Legs should be straight. The lower elbow and side of the foot are your support. Watch your posture.
- Raise your body to form one line. Stay in this position for 1 minute.
Technique:
- Starting position – lying on your back.
- Raise your legs perpendicular to your body.
- Slowly move them to the sides, touching the floor. Keep your upper body still.
Number of repetitions: 2 sets of 10 reps for each side.
Technique:
- Lie down with your back firmly pressed to the floor.
- Your feet should also be on the surface, with your knees bent.
- The arms are perpendicular to the body and palms down.
- Inhale and place your knees to the side, reaching them to the floor.
- Exhale and return to the original position.
- With your next inhalation, bend your knees in the other direction.
- It is important that your back and buttocks remain motionless while performing the exercise. Turn your head in the direction opposite to your knees.
Number of repetitions: 2 sets of 10 repetitions.
Technique:
- Starting position – lying with your back on the floor, shoulder blades lightly touching the floor.
- Keep your hands at your temples. Keep your legs suspended, bend your knees.
- Start rotating your body in different directions. Synchronously rotate your legs in the air like on a bicycle.
- When turning to the left, touch your left leg with your right elbow. In the other direction - vice versa.
Number of repetitions:
Technique:
- Lie on the floor with your back.
- Bend your knees and place them shoulder-width apart. Hands lie along the body.
- Turn your body to the side and touch your heel with your hand.
- Make a turn in the other direction. Do not lift your shoulder girdle off the floor.
Number of repetitions: 2 sets of 15 reps on each side.
Often, the hidden oblique muscles of the abdominal muscles of men are in excellent condition. Therefore, exercises are aimed at eliminating fat deposits. This means that you can really achieve results without leaving your home.
Perhaps every woman dreams of a flat, toned stomach. But for men, mere fit is not enough - they are attracted by the relief. Therefore, for many representatives of the stronger sex, pumping up the oblique abdominal muscles and forming the notorious “cubes” is a matter of principle. But not every one of them knows how to work the abdominal muscles correctly so that the exercises bring maximum effect.
To help our beloved men - this article. Today we will talk about how to pump up the oblique abdominal muscles, give a short anatomical excursion, and also share best exercises to the oblique muscles. Sit back and let's get started!
First, a few words about anatomy, for those who are just starting their sports journey and do not have any information. Remember that in the abdominal area we have:
- Rectus muscles - are a large group of muscles from the ribs to the pubis.
- Oblique muscles - there are internal and external. The internal oblique muscles cannot be seen. The external ones are responsible for the formation of the silhouette - they can be clearly seen on the bodies of professional bodybuilders - they “encircle” the waist from the sternum to the lower abdomen.
- Transverse muscles - run deep, directly under the rectus and oblique muscles, and represent a kind of belt around the waist.
We will definitely talk about how to work with the rectus and transverse muscles another time. The topic of our conversation today is how to pump up the oblique abdominal muscles. And in this matter one cannot do without careful preparation.
So, before moving on to exercises for the oblique abdominal muscles, you need to follow a few simple recommendations:
- The last meal is about a couple of hours before training. But working out on an empty stomach is also not The best decision. Ideally, have a snack two hours before your upcoming classes.
- Eating a large meal immediately after training is also not very healthy. It is worth waiting at least thirty minutes - and only after that have lunch. If you really can't stand it, snack on an apple or banana.
- Regardless of where you train - at home or in the gym - do not forget about warming up. This way you can activate blood circulation and prepare ligaments and muscles for the upcoming load. There are several warm-up options - run on the track, pedal on a bicycle, bend and twist your body. 5-10 minutes of warm-up - and you can start doing exercises for the oblique abdominal muscles.
So, how to pump up your oblique abdominal muscles? The main thing is to remember that during any exercise, muscle fibers are stretched and tense. If you don’t feel it, it means the exercise is being performed incorrectly. At the same time, you should know that during exercises the oblique abdominal muscles do not stretch very well, so they will quickly get tired. But don't panic - this reaction is normal.
Oblique exercises for men
Now - more about how to pump up the oblique abdominal muscles. You should start with exercises for beginners. Even if you have been involved in any sports, but have never worked specifically on your abs, you will not be able to bypass this step. You shouldn’t expect stunning results from exercises for beginners, but you can tighten and strengthen your muscles, as well as prepare them for more serious loads.
So, exercises both for the oblique abdominal muscles and for shaping the waist and beautiful abs in general:
How to pump up the oblique abdominal muscles for advanced athletes?
When the exercises from the previous block no longer seem difficult to you, you can safely move on to the advanced level. So, how to pump up the oblique muscles for more trained athletes:
- Starting - lying on the mat with straightened legs. One hand, bent at the elbow, should be placed behind the head, the other should lie on the stomach. Alternately bend your knees and pull your opposite elbows towards them. After the arm and leg meet, return to the starting position and repeat the movement in a mirror image - with the other arm and the other leg.
- The next exercise is similar to the previous one, only the legs are not extended, but are bent at the knees and standing on the mat. Both arms are bent at the elbows and placed behind the head. The goal is to lift your body and reach your elbow to the opposite knee, and then do the same with your other hand.
- Bent-overs with a bar are almost the same as with dumbbells from the previous block, only the equipment is a bar weighing 10.15 or 20 kilograms. Your feet should be shoulder-width apart and the handle of the bar should be placed on your trapezius. Slowly bend in different directions, trying to fix the lower position and feel the stretching of the muscles.
- The “Lumberjack” exercise is suitable for performing in the gym. Well, or at home, if you have a simulator with an upper block. It’s as easy as shelling pears to do: grab the handle with both hands and pull with chopping movements from your right shoulder to your left leg, and then vice versa.
Well, for a snack – a short training session in video format. A professional trainer will tell you how to pump up your oblique abdominal muscles and show you the most effective exercises.
The lateral abdominal muscles have great value for weightlifters, boxers and representatives of other sports professions. They are involved in body rotations and bending. The largest one can be seen visually - it runs from the chest to the lower abdomen, but the other three cannot be viewed, however, with their atrophy associated with the appearance of a beer belly in men and the blurring of the waist in women, it immediately becomes clear that it is necessary to pump up the this muscle group.
Rules for doing side exercises
There is an opinion that women should not perform exercises on this muscle group with weights - supposedly they can increase their waist size. We hasten to reassure the ladies and assure them that they are unlikely to be able to train in such a way that all the existing fat in this area is replaced by muscle mass.
And where have you seen athletes with thick waists?
Therefore, you can use weights, you just don’t need to be too zealous, it’s enough to use dumbbells weighing up to 2-3 kg.
You shouldn’t rush right off the bat, the muscles need preparation, gradual development, which means that at first you need to exercise in doses, 20-30 minutes 3 times a week without any additional load. Only after 2-3 weeks you can pick up dumbbells or a barbell with weights.
How can you pump up your sides?
Train in three sets, each time increasing the number of repetitions, resting 1-2 minutes between them. It's not worth the wait instant results. Athletes spend years getting their muscles so defined that they stand out beneath the skin. And never neglect warming up. The body needs to be warmed up and prepared for training. This means keeping a jump rope, a hula hoop, or buying a treadmill on hand.
You shouldn't be too hungry, but you shouldn't immediately run from the table to the gym. The ideal time for training is 1.5-2 hours after eating. After it, do not rush to refuel your body with food - wait 1 hour.
Exercise for the lateral abdominal muscles
The nuances of how to pump up your sides
It won’t be easy for a girl to pump up her sides at home, but it’s possible. As is very often the case, it’s boring to do it yourself and training gets boring very quickly. In addition, it is not always clear whether an abdominal exercise is performed correctly or not.
As has already been said, it is almost impossible to pump up your abs to the point of six-pack appearance on your own.
The abdominal muscles have one very unpleasant property - they quickly “forget” the received load, because of this you need to train regularly. Therefore, it makes sense to buy a gym membership and perform the complex under the guidance of an experienced trainer; in addition, there are special exercise machines there.
If this is a passed stage for you and you quickly give up what you started, it’s enough to do exercises at home in the morning, balance your diet and do what you like - dancing or shaping.
The lateral muscles are a combination of 3 smaller muscles. 1. External oblique, 2. Internal oblique, 3. Transverse. They are located in 3 layers, one under each other.
The lateral abdominal muscles are located immediately after the ribs on the right and left sides. These muscles are involved in the formation of a sculpted torso and figure in general. Classic abdominal exercises such as crunches will not bring the expected effect if you want to pump up your oblique abdominal muscles.
Each lateral abdominal muscle performs its own functions, such as rotating the torso and flexing the spine, but together they are needed to strengthen the upper body and create a reliable “corset” for the internal organs.
Myths about training side presses.
- Myth 1. To build abs, you need to do repetitions constantly. Many people think that to create a triple silhouette using the side press, it is enough to do a lot of repetitions, however, this is not so. Of course, if you feel that you can perform more approaches without harming your body, no one will dissuade you. It should be remembered that the abdominal muscles sway due to the resistance created. This means that it is better to increase the load with weight rather than quantity.
- Myth 2. To achieve results, you need to train your abdominal muscles every day. This is one of the main myths, and unfortunately, most people actively believe it and try to build abs every day. However, this is definitely not worth doing. During this time, the abdominal muscles do not have time to rest, and such training will definitely not bring a positive result. It is possible to train every day, but it requires stress on different muscles of the body. It is enough to train the abdominal muscles 3 times a week, with an average intensity of training, and at a higher intensity, two times a week is enough.
- Belly fat is burned during abdominal training. This is one of the biggest misconceptions associated with swaying the abs. And unfortunately, she believes him a large number of of people. In fact, this is not at all true. Belly fat is burned only with the help of cardio training, but not by pumping up the abs. If you have belly fat, but you work out your abs and don't do cardio, then your belly will only increase in size. Because under the fat there will still be inflated abs. Therefore, if you want 6 beautiful abs, then first you should lose weight, or do it along with pumping up your abs
Basic exercises for the lateral press.
So, in order to pump up your lateral abdominal muscles, it is not enough to do classic abdominal exercises. There are a number of other exercises that will help pump up your lateral abdominal muscles. Let's look at them in more detail.
- Bend to the side. This is a great exercise to build up your muscles. lateral muscles press. It is performed from a standing position, and your hands should be on the back of your head. This is a very easy but effective exercise. You need to do it 20 bends in each direction, 4 approaches. To make this exercise more effective, you can use dumbbells weighing up to 10 kg. Gradually the weight can be increased.
- Lifting the legs and body. From a supine position, you must simultaneously lift your body and knee. This exercise is aimed at swaying the lateral abdominal muscles. It is not the easiest, but it guarantees excellent results.
- Knee lift. Another effective exercise. It is necessary to raise your knees to your chest. You need to perform it 20 times, on each leg. Only 3 approaches.
- Side crunches. This exercise also has a positive effect on the rectus abdominis muscle. Unlike the first exercise, it does not harm the back, so it can be done without fear. 15 repetitions of 3-4 sets are enough.
- Raising your legs. This exercise works perfectly lower muscles press. And he also needs to be given Special attention. It is necessary to follow the correct execution technique.
- Cycling is an excellent exercise for pumping up your lower abs. And very light. You need to do this exercise for 3-5 minutes.
These are the most effective exercises that will help pump up your lateral abs. While performing the exercises, it is necessary to follow the technique of performing this or that exercise. 
We train the abdominal muscles correctly.
In order for training to bring positive results, it must first be correct. Let's look at what you need to pay attention to during the training process.
- Various exercises. In order to pump up your abdominal muscles, you need to do more than one, or even two exercises. Exercises should be varied and aimed at different abdominal muscles.
- No more than three workouts per week. 3 times. Only in this case will the abdominal muscles be able to recover. And the main thing for beautiful abs is complete recovery.
- Exercise technique. Exercises must be performed very carefully and correctly. After all, performing certain exercises incorrectly will lead to the fact that a person will not see positive progress, and this can also lead to various injuries of varying severity.
In order for your abdominal muscles to be beautiful and strong, it is not enough just to train correctly. There are other aspects that are also worth paying attention to. Let's look at them in more detail.
In order to build beautiful muscles, of course, you need to train correctly and regularly. But besides this, it is also necessary to pay attention to such important things as nutrition and rest. After all, only by combining training, proper nutrition and proper rest, you can achieve excellent results in fitness. Let's consider practical recommendations that will help you achieve your goal.
- To begin with, it is worth considering the nutrition process. First of all, it must be correct and contain the required amount of KBJU. It is also worth drinking the required amount of water. Only in this case will the muscles really grow. You can also include it in your diet sports nutrition. This will also help achieve positive results. It is also worth paying attention to proper rest. In order for the body to recover after hard training, you need to sleep at least 8 hours a day.
Video: How to pump up your side press