Learn a selection of great exercises and techniques for shaping your wasp waist. Methodology for men and girls. All people want to have a slim figure and a beautiful pumped up body. But without well-developed abdominal muscles, this goal becomes unattainable. In particular, this applies to the oblique muscles, which are responsible for turning the body to the sides and protecting the internal organs. In everyday life, these muscles are used rather weakly, and for this reason, you should know how to pump up the obliques.
Why pump oblique abdominal muscles?
First, it's worth talking about the muscles themselves, of which there are only three. The largest and correspondingly noticeable among them is the outer one. It starts in the chest area and runs down the slope to the lower abdomen. With the contraction of the right external muscle, the body turns to the right and vice versa.
The internal oblique muscle is located under the external oblique muscle perpendicular to it. Due to its location, it turns out to be invisible. At the moment of contraction of the right internal muscle, a similar action is carried out, as with the tension of the right external muscle. If you contract both muscles - right and left - the body will bend forward.
Let's look at what the development of the oblique muscles of the press gives. Let's start with the fact that it is they who form the thin waist. Developed oblique muscles are essential in a variety of sports disciplines. If you often have to lift weights in everyday life, then you also need to know how to pump up the oblique abdominal muscles.
This muscle group has such a structure that for pumping it is necessary to use special movements. This is primarily due to the fact that they rarely participate in the work when performing other exercises. This fact should be remembered by novice athletes who like to actively train the most effective muscles, while forgetting about the rest.
How to properly and effectively pump up the oblique abdominal muscles?
To do this, you need to perform two exercises:
- Side bends of the body with weights.
- Twisting the body while lying on its side.
These are very effective movements and you will notice the results of doing them regularly quite quickly. However, girls should remember that as the oblique muscles of the abdomen develop, the size of the waist will also increase. To prevent this from happening, you should not use weights.
Exercise while standing
There are three options for pumping your oblique muscles while standing:
- Spread your legs wide and bend them slightly at the knee joints. The arms should be at the back of the head and the back should be straight. Begin to perform lateral bends without turning the body.
- The legs are located at the level of the shoulder joints, and the hands in the lock are located at the back of the head. Begin to rotate the body along a sinusoidal path. Start at the minimum rotation angle, gradually increasing it to 90 degrees, and then decreasing it again to zero.
- Bring your left leg behind your right and at the same time stretch your right arm up. Repeat on the other side.
It is necessary to stretch your legs in front of you and raise your arms up. Leaning forward, alternately reach out to your right and left feet. To increase the efficiency of the movement, turn towards the bend and torso.
Exercising while lying down
- Bend your legs at the knee joints, holding the ball between them, and raise your hands to your head. Turn your bent legs to the left (right) and begin to lift your body, while keeping your lower back pressed to the ground. The movement should be performed slowly, eliminating all jerks.
- Bending your legs at the knee joints, begin to raise them first in the direction of the chin, and then take them to the shoulder joint, trying to touch it.
- Bend your knees and place the heel of your left leg on your right knee. The left hand is located on the back of the head, and we lean on the right forearm. By contracting the abdominal muscles, we begin to reach with the left elbow joint to the knee.
Each of the movements described above should be performed from 2 to 3 sets for beginners and 3-4 for advanced athletes. In each set, beginners only need to perform from 4 to 8 repetitions, and experienced ones should increase this number to 25 in each direction.
Tips for athletes pumping oblique abdominal muscles
Always remember to warm up. To do this, you can use an exercise bike, jump rope or treadmill. Eat about two hours before the start of the class so that your stomach is not full, but the feeling of hunger does not torment you.
If during training you do not feel how the target muscles are straining, then you need to increase the load or you make mistakes when performing movements. You should not eat a heavy meal less than an hour after the end of the session. Before that, you can drink juice or eat fruit.
How to build oblique abdominal muscles at home, see this video:
