Exercises on oblique abdominal muscles

Oblique abdominal muscles rarely get a load in a person's daily activities, however, depending on how strong and elastic, the beauty of the press and the waist size depend.

Abdominal Oblique Exercises: Health and Appearance Benefits ^

In anatomy, the oblique muscle group is divided into two subgroups:

• The outer oblique abdominal muscles adhere to the ribs due to the bundle fibers, and are also connected to the dorsal muscles. The greatest load is obtained by tilting forward and turning in different directions;
• The inner ones are under the outer ones, and are strengthened exactly the same way.

The benefits of exercising on the oblique abdominal muscles are expressed both in the immediate improvement in the appearance of a man or woman, and in improving health:

• Blood pressure is normalized;
• Improves metabolism;
• Increases vitality.

It is recommended to train the oblique muscles of the press for everyone, but under several conditions: if there are no contraindications to minimal physical exertion, and at the time of the exercise, the head does not spin - the slopes and turns can only aggravate dizziness.

Any physical training can be done not only in professionally equipped gyms, but also at home, having the most common fitness mat and performing several exercises daily. It is also recommended to use the simulator for the oblique abdominal muscles: it increases the efficiency of exercises and provides an optimal load on the press.

Beginners should begin the easiest movements and 10-minute charging, gradually increasing the time and complexity of its implementation.

Some recommendations of fitness trainers how to pump up the oblique muscles of the press:

• Before each session it is necessary to do a warm-up: a few minutes to jump or run in place, perform light inclines or squat;
• During the session, you should keep a bottle of mineral water next to it, tk.thirst may cause dizziness;
• It is undesirable to eat food 2 hours before and 1 hour after exercise.

How to swing the oblique abdominal muscles at home: exercises for men and women, the sequence of the exercise ^

Exercise 1

It is best to start any physical training lesson:

• Lay on the mat, hands behind the head, and our legs are bent at the knees;
• Begin to raise your legs, keeping them in a straight line parallel to the floor;
• We inhale, and simultaneously we lower our legs to the right, and on exhalation we raise again;
• We repeat the same thing, but on inspiration we direct our legs to the left;
• We implement three such approaches 10 times.

Exercise 2

These actions are easily performed by beginners:

• We stack on the floor;
• Begin to lift your legs up, at a slope of 30 degrees;
• Doing 30 times.

Exercise 3

It is aimed at strengthening all muscles in the press area:

• We occupy the recumbent position, we put our hands behind the head, and our legs are bent at the knees;
• Raise and straighten the left leg at an angle of 45 degrees, simultaneously tilt the trunk up and forward, touch the shoulder to the right knee;
• Repeat the same steps with the other foot;
• We do 2-3 approaches 10 times. Exercise 4: Side slopes of the
  • We get up straight, we drop hands along the body;
  • Slightly bend to the right, sliding hands on the sides of the thighs and trunk;
  • We exhale, we also perform inclines to the left;
  • We make a complex for each side 10 times.

  Exercise 5: turns

  • We get straight, arms bend at the elbows, legs are placed on a par with the width of the shoulders;
  • On inhalation we turn to the right side;
  • We accept the initial position on exhalation;
  • We do 10 turns to the right and to the left.

  Exercise 6: swing the press of the oblique abdominal muscles with bent legs

  • We lay down, slightly bend the legs and lay them on the right side;
  • On exhalation, raise the trunk up, hold for 2 seconds;
  • On inhalation slowly sink down;
  • We perform lifts 15 times, changing the position of the legs.

  Exercise 7: Strengthening the press and back

  • Laying on your back, bending your knees, stretching up the width of your arms;
  • Straining the abdominal muscles and raising the right shoulder blade and hand from the same side;
  • We do everything without lifting the pelvis from the floor and taking the blades as close as possible to the spine;
  • We execute 20 times on each side.

  Exercise 8: swinging the muscles of the abdomen and back

  • We place the legs along the width of the shoulders, we put our hands behind the head;
  • Perform the torso of the trunk forward - back, then to the right and left, each time with the return to the original position;
  • Repeat 50 times.

  Exercise 9: with a stuffed ball 2 - 5 kg

  • We get straight, take the ball in hand and pull it up to the left;
  • We begin to descend, parallel bending our knees to the half-squat;
  • We get to the starting position and do the same, just to the right;
  • On each side we repeat 10 times.

  Exercise 10: twisting

  • Putting on the right side, the right hand in the straight state is pulled forward and applied to the floor with the palm down - it will serve as a support;
  • Place the left hand behind the head;
  • We begin to bend the right leg in the knee, reaching the knee to the hip;
  • We return smoothly to the starting position;
  • We do 20 times 3 approaches on each side.
  We also recommend that you read the article Exercises on the lateral muscles of the press.

  Exercises on the oblique muscles of the press: conclusion and feedback ^

  If after several physical training sessions the oblique abdominal muscles began to ache, the pain can be removed by attaching a hot-water bottle with cold water to the press, while hot temperature will only exacerbate muscular pain.

  With the right approach to occupations, women and men achieve the following results:

  • The excess fat deposits are removed, muscles become stronger;
  • Improves overall health.

  Reviews on exercises on oblique abdominal muscles:

  Alexander, 28 years old:

  "I consulted with a familiar coach, and he also confirmed that these exercises will benefit me. Well, I'll put myself in order. "

  Irina, 20 years old:

  " For a month, I do the whole complex several times a week. At first, the muscles ached with unaccustomed use, but now the press is a little bit stronger. "

  Valeria, 33:

  " In the early days it was very difficult for me even to rock the press, but in time I got used to and achieved good results thanks to these exercises! "

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