How to pump up your side abs, how to build a heroic torso, become stronger and more resilient. How long does it take on average to pump up your lateral abs, 3 weeks?
Hello everyone, dear readers! Svetlana Morozova is with you. We continue our body-building theme. Today we are becoming even cooler - we are pumping up the perfect abs. Who's with us? Go!
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How to pump up your side press: pumping up your obliques
To pump up the oblique muscles, what do we pay attention to:
This is an obligatory minimum of theory, but, unfortunately, it is often not realized. Hence many disappointments, failures, injuries.
Pressed and not pressed out
Do you know which muscle group most often develops problems in novice athletes? Oddly enough, but yes, this is abs. It would seem, why is it so complicated? But you pump it, pump it... The upper and lower abs seem to respond gratefully, and even the cubes appear.
But still, the final result bears little resemblance to the pictures in fitness magazines. The ideal terrain you were looking for is not there. Even the enthusiasm disappears.
Most abdominal exercises familiar from childhood are not designed for the lateral abdominal muscles. Which is quite strange, because not only the completeness of the abdominal image depends on this muscle group.
Strong oblique muscles are essential for maintaining health. As we know, they are internal and superficial. And their functions are much more important than just beautiful abs.
Organs are maintained in the desired position, are better supplied with blood, digestion is improved, even posture is improved. Reaction speed improves, especially for those who practice martial arts, boxing, fencing, shot throwing, etc. – all sports that require turns and the ability to fix the body in a certain position. My mood improves after all!
How to pump up your side press: putting together the right training
So. What exercises do we need for the lateral muscles - everything where the torso rotates. And this is what we have:
What else about how to pump up your side press?
Be sure to do aerobic exercise (running, cycling, swimming, rollerblading) at least a couple of times a week.
Don't forget about nutrition - this is up to 80% of the success of training. If you want to get lean and lose weight, you need: less calories and fat, more protein. If you are gaining muscle mass, it’s the other way around: the caloric intake is increased, the carbohydrates in the diet are half, then we divide almost equally by. There should still be more proteins.
And water, . Sip during workouts and more throughout the day.
Well, that's all, it turns out. I told you what to do and how to do it, I believe that it will be useful to you.
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, a large number of people believe him. 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 pump up your lateral abdominal muscles. 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 ideally works the lower abdominal muscles. And he also needs to pay 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 can you achieve excellent results in fitness. Let's look at 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 sports nutrition in your diet. 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
The desire to have a beautiful torso is completely justified. A toned figure starts with a flat stomach and narrow waist. A person who is just starting his struggle for a beautiful torso, first of all loads the abdominal press, namely its upper and lower parts. However, the waist is formed by many more muscles. Loading only one group does not give the desired result. The lateral muscles play an important role in the formation of the muscle corset. The general set of exercises should include those that focus on working the lateral muscles. So, how to pump up your side abs?
You should remember to control the amount of load on this muscle group. An excessive increase in their mass can change the waist size upward. While this may seem insignificant to men, it is not desirable for women. At the same time, the side press is quite difficult to train. You will have to find the optimal load balance, focused on your own needs. It is advisable, at least initially, to determine the personal volume of the load together with the trainer.
Exercises for side press in a vertical position
Bends will help pump up your lateral abs:
- From the main stance we bend to the right and left. You can put your hands behind your head. To enhance the effect of the exercise, you can use dumbbells. In this case, we take one dumbbell (1 kg for girls or 5 kg for men) in the right hand. We perform a series of tilts to the right. Transfer the dumbbell to your left hand and continue the workout. The number of approaches must be at least three, the number of repetitions is determined individually.
- From the main stance we bend forward, trying to reach the big toe of the left foot with our right hand, and the right foot with our left hand. The oblique abdominal muscles work actively here.
- Swinging your legs to the side gives a good effect. You need to stand sideways to the main support - the wall bars, the back of the chair. Lean on it with your right hand. Raise your left leg to the side. This way we load the lower section of the lateral muscles. Then we turn to the support with the other side and repeat the movement with our right foot.
Exercises for the side press in a horizontal position
- Twisting exercises will help pump up the lateral abdominal muscles. Lie flat on your back, bend your knees. Crunches can be performed by moving your knees to the right and left. At the same time, we keep our shoulders on the floor. Another twist option is to raise your shoulders and stretch your arms forward. Stretch your hands toward your heels, first on one side of your knees, then on the other.
- Exercises for the oblique abdominal muscles are performed as follows: lying on your back, put your hands on the back of your head, raise your shoulders. We bend our knees. We try to reach our left elbow to our right knee. Then we change direction and move the right elbow towards the left knee.
- Lying on your right side, rest securely on your elbow. To build your side abs, slowly lift both legs up at once. Try to keep your legs closed. Perform the exercise first on one side, then turn to the other and repeat.
How to pump up the side press while sitting
You can pump up your lateral abdominal muscles while sitting on a chair. To do this, you need to sit on the edge of a chair so that your feet are securely on the floor and fix your lower body. We put our hands behind our heads. We turn left and right, trying to use the muscles located in the waist area. Along with the lateral ones, the oblique abdominal muscles are included in the work. This movement, despite its apparent simplicity, gives a very good effect.
We use a horizontal bar on the side press
It is necessary to securely hold the torso in an upright position. We perform circular movements with the pelvis, first to the right. Then we stop and start spinning to the left.
All exercises for the lateral press should be performed slowly, trying to feel the tension in the muscles. Be sure to do 3-4 approaches. The number of exercises in each approach is increased gradually.
Exercises for the oblique abdominal muscles give the desired results if they are included in the training regularly. You should not expect an immediate effect. This will require patience and persistence.
And one more thing: these exercises will not help get rid of fat layers in the waist area. They have other goals. A diet is used to get rid of fat reserves. With the help of exercises, a muscle corset is created that gives a slim figure.
Everyone strives to have a beautiful torso. Very often, beginners, when starting to pump up the abs, work hard on the upper and lower abdominal muscles, often forgetting that lateral muscles require no less attention. This article will talk about how to properly pump up the side press. After reading this information, you will be able to avoid the mistakes that beginners most often make when pumping up the lateral press.
It is not so easy to pump up this muscle group; very often they turn out to be much weaker than the rectus abdominis muscles. This is because the abdomen is often involved in other compound exercises such as deadlifts, bench presses, squats, and oblique abdominal muscles need to download separately.
We offer you a good set of exercises that will allow you to correctly pump up the side press.
A set of exercises for the lateral press
Very effective pumping side press each workout, of course, this will be to the detriment of other muscle groups, because training time is limited. Most often, the oblique press is pumped through training; this is the most optimal distribution of all exercises.
We hope the above set of exercises will help you pump up the oblique press, and the question of how to pump the side abdominal muscles will not be difficult and incomprehensible for you.
They are not involved in training other groups, therefore, in order to form a harmoniously developed body, it is necessary to work on them separately. It is impossible to pump up the so-called oblique muscles without special exercises.
What are the oblique abdominal muscles?
The photo presented in the article makes it possible to see their location. They consist of external and internal. The large outer group is three flat muscles that are clearly visible. The internal ones are not visible because they are located under the external ones, perpendicular to them.
Why pump up the lateral abdominal muscles?
They do not give the same visual effect as, for example, biceps, wings or deltoids, but they give the appearance of a clearly defined waist and elastic abs. In addition to the aesthetic component, well-developed oblique muscles protect internal organs, stabilize the spine during sudden movements and bends, and are also necessary when working with heavy weights. Therefore, every athlete should know how to pump up the oblique abdominal muscles.
Exercises
There are many exercises for this group, which are not equally effective. It is advisable to know them all in order to develop an individual training program. Let's move on to how to pump up the oblique abdominal muscles with and without dumbbells.
Lateral bends
Stand up straight with your arms at your side. Slowly tilt to the right so that your arms slide along your torso, which will stretch the left side of your torso. Then tilt to the left. Perform 10-15 repetitions in each direction.
Using side bends, but with a dumbbell? Stand straight, with your feet shoulder-width apart, a dumbbell in your right hand, and your left hand behind your head. Slowly lean to the right so that the weight of the projectile is carried along with you, while the pelvis remains motionless. At the bottom point of the movement, pause a little and return to the starting position just as smoothly. Repeat 10 times, making three approaches. Select the weight in such a way that the last repetition in the set is performed to the limit of your capabilities.
Side turns
Stand up straight, bend your elbows and hold them in front of you. Turn the body to the right, while the pelvis and legs do not move. Do 10-15 repetitions in each direction.
Seated dumbbell twists
Sit on a bench with your legs together and your feet flat on the floor. Dumbbells in bent arms near the chest. Tighten the oblique muscles, turn the body as far as possible to the right, the pelvis remains motionless. Repeat 10 times in each direction for three sets.
in a lying position
Lie on your back, bend your knees and place them to the right so that the left is on the right. Raise your body as high as possible, trying to stay for two seconds at the top point. Slowly return to the starting position. Do 10-15 times in each direction.
Hip rotations
Lie on your back, bend your knees, trying to pull your heels as close to your butt as possible. Hands are on the back of the head. Lower your bent legs to the right, trying to touch the floor with your knees. Do 10-15 times in each direction.
Touching heels with hands
Take a lying position, bend your knees, keep your shins parallel to the floor, raise your head slightly, arms to the sides. Try to reach with your hands the heels of the corresponding legs. You can move your legs slightly towards your hands, and tilt your shoulders back a little. Performed in three sets of 8 repetitions.
Scapula lift 1
Lying on the floor on your back, bend your knees. Raise your arms up so that they are shoulder-width apart. Tightening your abdominal muscles, lift your right shoulder blade and the corresponding arm, while not lifting your pelvis from the floor. Perform 8 times in three sets.
Blade lift 2
Lie on your back, bend your right leg at the knee, resting on the floor, and place the other leg on it. The right hand is under the head, the left hand, palm up, lies on the floor perpendicular to the body. Try to lift your chest towards your left knee, while straining your oblique muscles and applying pressure with the back of your head to your right hand. Perform until the shoulder blade lifts off the floor. After returning to the starting position, change the position of your legs and arms and do it in the other direction. Repeat 8 times in three approaches.
Now you know how to pump up your oblique abdominal muscles. It is important to monitor the execution technique, otherwise the training may be wasted.