How to build obliques: useful tips

The oblique muscles provide mobility of the body. They perform the function of a corset, which protects the internal organs from injuries, and the lumbar region from sprains. Thanks to the lateral press, a person can turn and tilt to the sides. Develop oblique muscles are recommended for people who want to master martial arts or sign up for boxing. The lateral press and the athletes dreaming of a thin and embossed waist train hard.

Newbie Basics

Abdominal muscles hid under a layer of stocks on a rainy day? It's time to review the diet and remove junk food:

• sweets, even honey and dark chocolate;
• flour products;
• fast food;
• semi-finished products;
• sausage;
• meat of fatty grades.

Exercises for the development of oblique abdominal muscles do not contribute to weight loss. If you do not adhere to a diet and do not limit the amount of calories consumed, subcutaneous deposits will not go anywhere. After a few workouts, the lateral press will increase in volume and begin to “push out” fat, the waist will become wider and larger by 1-2 sizes.

How to simulate a taut and flat stomach? Keep track of calories. Less get and more burn to start the process of splitting the subcutaneous stores. You can not starve, otherwise the body, along with subcutaneous fat destroys the muscle system.

It is better to replace fast food and pasta with healthy protein foods, drink protein shakes and plenty of clean water. After training, be sure to have a snack. Boiled chicken, unsweetened yogurt or sports nutrition are suitable.

Before class, you need a snack. If you come to the gym with an empty stomach, then your strength will run out very quickly. But you need to eat food about 2 hours before the workout. In an overfilled stomach during intense training, discomfort occurs.

Start with a jog, exercise bike or jump rope to warm up muscles and joints. If you do not prepare the body for intense loads, there is a high probability of stretching or dislocation. Beginners are advised to do 2-3 approaches. Start with 5–9 reps and gradually increase to 12–15. Too overload the body does not make sense. Muscle mass will not grow faster if you do 20–25 repetitions. It is better to dilute your workouts with exercises to develop flexibility. They promote the development of oblique muscles and help form a thin waist.

Tilts and turns

The starting position for all exercises is the same: lower limbs set shoulder width apart, lower upper legs at the seams or raise, placing on the back of the head. Athletes who have been training for more than 2 months are allowed to hold dumbbells or other weights in their hands.

1. In the first exercise, the hands are locked into the lock and led to the back of the head. Pull the housing forward and down. The right elbow is trying to touch the left knee. Retract the abdomen while tilting to train not only oblique muscles, but also the anterior abdominal wall.
2. In the second exercise, the position of the hands is arbitrary. You can put your palms on your shoulders, fold the upper limbs on your chest, or set them apart. The main thing is that the legs and pelvis do not move. Only the body and neck work. First turn right, trying to see your own buttocks, then left. The movements should be very fast, because the muscles train due to inertia and body resistance. What should be the amplitude of rotation? Focus on sensations: if a pulling pain appears in the lower back or abdomen, then the body has reached the limit.
3. The lower limbs are the width of the shoulder joints. Hands are relaxed, palms are pressed to legs. By tilting the body forward, slide the upper limbs along the hips and lower legs. Tiechka reach for the left, and then to the right knee.Slowly return to the original position.
4. The lower limbs are bent. Feet can be spread a little wider if it is difficult to maintain balance. Hands to grasp the back of the head. The body leans first to the left, then to the right. The back does not bend in the lower back or the shoulder blades, it should be perfectly flat. It is recommended to gradually increase the amplitude and accelerate. The exercise can be performed by lowering the arms along the thighs of the torso and taking dumbbells or bottles of water. Weighting agents create an additional load on the oblique muscles, improving the result.
5. Hands are apart, palms are looking in different directions. The legs are shoulder-width apart. On the exhale, retract the stomach as much as possible and lean forward, trying to reach the left foot with the right palm. Inhaling, return to the original position. The press does not relax, but constantly strain.
6. The exercise is intended for professionals who want to make the oblique muscles bump. You will need a ball filled with sand. The weight of the inventory varies between 1.5–5 kg. It depends on the experience of the athlete and his physical form. Take the shell with both hands and lift it over your left shoulder. At the same time, crouch, bending the knee joints at an angle of 45-60 degrees. Lower the ball, moving diagonally. When he is at the right thigh, stand up and take a starting position.

It is recommended to start with 4-6 repetitions. The oblique muscles work, not the arms or lower back. Exercise carefully so as not to pull your back. The movements are smooth, avoid sharp jerks that can provoke stretching of the lumbar muscles, especially if the ball weighs about 4-5 kg.

Load increase

You will need a karemat that prevents the body from slipping during exercise. Lay the mat on the floor, lie on his back. The surface should be flat. Heels rest against the floor, bending the knees. Perform 3 exercises:

1. Grasp the back of the head with your palms, spread your elbows to the sides. Turn the legs to the left, the body remains in place. Only the body rises, but without too sharp and quick jerks. The loin does not move, is pressed to the floor. Only the press works, the rest of the muscles are in a slightly relaxed state. After 5–10 reps, turn the lower limbs to the right.
2. The palms continue to squeeze the back of the head, the heels rest against the floor, and the bent knees are perpendicular to the ceiling. Raise the lower limbs and touch the chin, then reach the right or left shoulder and return to the original position.
3. Lower the right hand along the body, lean on the elbow and forearm. Grab the back of your head with your left palm. On the right leg, bent at the knee, put the foot of the second limb. Press the lower back to the floor, only the upper body moves. The left elbow touches the right knee, then returns to its original position. Do not lie on the ground with your shoulder blades. Rise and fall quickly. If an athlete feels tension in the lateral muscles, then he is doing everything right.

Staying on the floor, roll over to the second side and continue training:

1. Legs bent at the knee joints, tighten to the stomach. Rest with your right elbow and forearm on the floor, keep your head straight. Raise bent legs 15–20 cm from the ground. To straighten and bend the lower limbs, without lowering them to the floor. You can rest on the ground with your upper thigh.
2. Rest on the floor with the right forearm and the outside of the foot. Tear off the body from the ground, it should be straight and not bend down. Raise your left hand so that your fingers look at the ceiling, and then slowly lower it down and touch the floor with your palm. Do 5–10 reps and then rest for 20–30 seconds. Roll over to the second side.
3. Straighten your right hand and stretch it up, put your head on it. Left to rest on the floor to make it easier to maintain balance. Clasp your legs together and tear them 20 times off the ground, trying to raise them as high as possible.

Exercises are performed for both sides.Moving smoothly and not too fast, because the main task is to wake and make the oblique muscles of the press work. They need to be kept in constant tension.

Twisting gives a good result:

• Raise the lower limbs, bent at the knees, and put the lower legs on the sofa.
• Hands grasp the back of the head, spreading his elbows.
• Lock the loin on the floor.
• Tear off only the upper body from the ground.
• Reach with the right elbow to the opposite knee. Do not lower the housing.

A pleasant tingling appears in the muscles, which indicates that everything is done correctly.

Additional inventory

You can pump the side press with the help of a fitball:

1. Feet on a sofa or bench.
2. Lie back on the ball, clasp your head in your arms or cross your upper limbs on your chest.
3. Lift the body by twisting left and right.
4. Having taken the initial position, relax for 2–4 seconds, so that the muscles do not get tired so quickly.

A horizontal bar will help to form a relief press and a thin waist. You need to hang on the pipe and raise bent legs to the chest. Pull the right knee to the left shoulder and vice versa. Experienced athletes are advised to raise their straight legs to increase the load.

You can pump oblique muscles at home, you only need to exercise regularly and follow a diet. For one lesson, it is recommended to spend from 30 minutes to 2 hours, taking small breaks between sets. If you perform all the exercises correctly, do not miss workouts and work hard, the result will appear after 1-2 months.

Video: how to pump up the press at home