April 11, 2016

Beautiful figure implies slim stomach and a thin waist. This statement is true for everyone, so doing oblique abdominal exercises is beneficial and important for both men and women.

However, in the pursuit of a harmonious body, gym goers often forget to do exercises for side press, and it is they who help to form the perfect silhouette.

Striving for a thorough study of the press is commendable and leads to noticeable results, so it is important to pay full attention to the entire abdominal area.

The oblique abdominal muscles perform 2 important functions:

Aesthetic. The lateral muscles form a beautiful silhouette, create a strong, toned torso (sagging folds on the sides of the body negate the entire effect of the abs cubes), visually stretch the figure, and for women they also become the key to a thin waist.
Supportive. This function is important for the body as a whole, because strong oblique muscles support the spine like a natural corset and directly affect human health.

V Everyday life the lateral press is almost not loaded, and the depth of its location does not allow working on it together with other muscle groups. Therefore, you will have to specifically work on this area.

Exercises on the oblique muscles of the press give their results!

When training the oblique abdominal muscles:

The figure becomes strong, fit and slender,
On condition proper nutrition and due to the load on the entire body, the "sides" disappear, folds are eliminated, the lumbar region is losing weight.
As a pleasant bonus, good posture appears, the whole body becomes more enduring and stronger.

Separately for girls: when working with oblique muscles of the press, remember the principle of "necessity and sufficiency." Without proper attention, this zone will not get rid of folds on the sides, however, excessive loads will lead to the formation of an H-silhouette without a pronounced waist.

Effective lateral press exercises

You can work out the oblique abdominal muscles in three different provisions- standing, sitting and lying.

This variety allows you to train in any conditions: you no longer need to wait until the desired simulator is released, because this time will be well spent, even if literally a square meter of space in the gym remains free.

And by combining several positions in one workout, you can effectively develop even very lazy muscles that are difficult to tame.

Starting position- standing

EXERCISE 1. Side bends.

We get up: legs slightly apart, back straight, hands on the back of the head.
We tilt the body to the right until a feeling of tension in the left side. We go back.
Likewise, tilt the trunk to the left until the muscles in the right side feel tense.

Number of approaches: 3.

EXERCISE 2. Sliding slopes along the body.

We get up: calm stance, back straight, hands free.
We put our right hand on the belt, with the left we slide along the body to the foot. Feeling the muscles on the right side, we take the starting stance.
A similar slope in right side - left hand on the belt, the right one slides along the body to the heel.

Number of approaches: 3.
Number of times: 8 slopes in each direction.

Advice: You can enhance the effect of this exercise by taking a dumbbell in your working hand (the one that slides along the body), the second hand remains on the belt. For girls, the weight of the dumbbell should not exceed 1.5 kg.

EXERCISE 3.

Starting position: wide stand, the back is straight.
We bend forward, trying to touch the right foot with the left palm. We go back.
The next tilt is to the opposite leg.

Number of approaches: 3-4.
Number of times: 8-12 in each direction.

Advice: while doing the exercise, try to work exclusively with your lower back and abs, without helping yourself with your hips.

EXERCISE 4.

To perform this exercise on the oblique abdominal muscles, you will need support: the back of a chair, Swedish wall or any other object that you can hold on to tightly.

Starting stance: stand with your left side to the support, keep your legs together.
We do right foot swing sideways with maximum amplitude, insuring yourself with your left hand (hold on to the support).
Turning around with the right side, we repeat the swings with the other leg.

Number of approaches: 3.
Number of times: 10-15 swings in each direction.

Specificity: not only the oblique abdominal muscles work here, but the thighs with the buttocks.

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Starting position - lying

This complex is performed on a yoga mat or tourist mat.

EXERCISE 1

This is an exercise that develops the oblique muscles of the abdomen, difficult enough for beginners, but very effective exercise for the whole body. Due to the special tension, the side press is considered very effective.

Performance:

We lean on the palm and the side of the foot.
The palm is strictly under the shoulder, the whole body is tense and stretched into a string.
Make sure that the waist with the hips does not sag down or bend up.
We linger in this position for as long as possible, at first from 20 seconds, gradually bringing the time to 2 minutes.
Repeat on the other side.

Number of approaches: 3.
Time: start at 20 seconds and gradually build up.

EXERCISE 2.

We lie on our backs, bend our legs at the knees. The head lies flat, palms rest on the floor, we look at the ceiling.
Pressing the head and hands, we tear off the pelvis and legs from the floor, and do twists to the right and left.

Number of approaches: 3.
Number of times: 8 twists in each direction.

EXERCISE 3. Side crunches.

They can be performed in three different ways or combined with each other.

Option number 1. We lie on our left side, body is straight, legs are pressed to the floor, upper arm behind the head, the lower one - directly in front. Raise your head and shoulders up, performing side twists (the amplitude is small, there is a pause at the top point). Then we go back.

Option number 2... Raise up the legs tightly pressed to each other. We hold our legs at the top point for a few seconds, then lower them.

Option number 3, for an advanced level. Raise your legs and head with chest simultaneously. While inhaling, we lower them down. In this version, you can lean on your forearm so as not to overextend your neck muscles.

Number of approaches: 3.
Number of times: 10-15 on each side.

Advice: these exercises greatly increase the oblique abdominal muscles, so girls who want a thin waist need to stretch this area after the complex.

+ Options

EXERCISE 4. Diagonal twists.

Starting position: right hand lies on the back of the head, the left hand is directly on the oblique muscles of the abdomen, the legs are slightly bent at the knees.
We pull the right elbow to the right knee, linger at the top point for a couple of seconds.
We return to the starting position.
We do the required number of approaches, change the position and repeat all over again.

It is better to use a gymnastic mat when doing the exercise.
The hand resting on the abdominal muscles remains there permanently until the exercise is completed.
Number of approaches: 3.
Number of times: 8 in each direction.

EXERCISE 4. Counterflow.

We lie on our back, bend our knees at right angles and raise them. We put our palms on the back of the head.
We rise (the lower back remains pressed to the floor), with the left elbow we stretch to the right knee.

After completing 10 pairs of elbow-to-knee, rest for 10 seconds. This is one approach.

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Starting position - sitting

Despite its apparent simplicity, this method is very effective and gives good results.

We sit on the edge of a chair or bench, resting our feet firmly on the floor. The back is straight, hands in the lock at the back of the head.
Exhale: moving only with the muscles of the lower back, we turn the body to the left. Inhale: turn straight.
Repeat the other way.

Advice: even more effective if you use a bodybar or bar from a bar. It fits on the trapezoid of the shoulders, the hands hold the bar in this position. Make turns slowly and smoothly.

The number of repetitions in each exercise starts at 10 and increases as the load increases.
Approaches - 3 to 5.

Well, at the end, a bonus video with a few more effective exercises for the oblique abdominal muscles 😉

The whole complex is carried out as a whole or is divided into parts.
When the complex is included in the training program, perform 3-4 exercises per workout, changing them from program to program - this will eliminate the addictive effect, and the muscles will constantly be in good shape;
Before starting classes, do an active warm-up to warm up and light joint exercises;
After classes - mandatory stretching, this consolidates the effect of training, helps to reduce pain and forms the correct silhouette;
When performing any exercise on the abdominal muscles, it is important to exclude food 1.5 hours before exercise and within 1 hour after. It is recommended to drink a glass of water no earlier than 15 minutes after training;
To effect from strength exercises affected the burning of body fat, more vegetables and protein products should be included in the daily diet, and high-calorie muffins and sweets should be discarded;

These exercises will help get rid of excess fat in the abdomen, make it flat and embossed.

1. Exercises for the transverse abdominal muscles for women:

... Raises the legs. This exercise At first glance it seems simple, but it really is aimed at working out the transverse abdominal muscles, as well as leg lifts will help remove excess fat in the lower abdomen and form lower press... For better and quick results, you can complicate the lifts, namely: tear off the legs about 30 cm from the floor and perform leg lifts in fast pace plus also add weights for the legs.

... Pulling in the abdomen. We lie down straight, our legs are bent at the knees, then we draw in our stomach as much as possible and linger in this position for maximum time until there is a strong burning sensation in the abdomen. Then take a break for no more than 30-60 seconds and repeat again at least 10-15 times, each time increasing the time of the abdominal retraction.

... Incomplete slopes with weights. We stand up straight, feet shoulder-width apart, take dumbbells in our hands, keep our hands at chest level, strain and draw in the abdomen as much as possible, then make sharp bends to the right and left. Perform at least 60 times (30 on one side and 30 on the other).

... Exercise with support for the transverse abdominal muscle. We stand near the sofa or any other support, take a position as in push-ups, strain our stomach as much as possible, then we put one hand behind our back, and the other hold on to the edge of the support, linger in this position until a full feeling of strong tension in the desired area, take a break and we carry out with the other side. Perform at least 20 times on each side.

When we talk about sports, the purpose of which is to create a spectacular flat stomach, we mean abdominal training. It is worth noting that many do not suspect that the "relief shape" depends not only on the muscles of the press, but also on the transverse abdominal muscles.

The striated muscles are one of the main types of muscles that make up the bulk of the body. They got their name because of their structure, they are also sometimes called "skeletal". They are located directly on the bones of the skeleton and, by contracting, set in motion the whole body, as well as the joints.

The role of the transverse spinous muscle (POM) is also important. She runs along spinal column and represents the middle layer of the muscles of the back, which will be actively involved in training the press.

Short answers to questions

Transverse muscle presented in the human body in the form of a thin muscle-tendon plate, the muscle bundles of which are directed transversely. The muscles are located "deep" in the abdomen, so it is impossible to train them to the relief, but they are responsible for the tone of the abdomen. Their function is to reduce the volume of the abdominal cavity, as well as support internal organs... That is, if the above muscle is weakened, for example, due to a sedentary state and lack of physical activity, then the abdominal cavity (its volume) increases, and with it the "belly" grows.

Getting started training

To pump up the transverse abdominal muscle, you need to start training from the lower abdomen. The most suitable exercise- leg lift: so you and top press do it, and you will not forget about the oblique muscles. Work your lower abs using this method and upper part with crunches, finish lifting the body.

Exercises for pumping the transverse abdominal muscle

Lesson 1

Take the starting position (stand up, straighten your back).
Take a deep breath.
Exhale, stretch out your stomach (for 10 seconds).
Inhale, relaxing the muscles while pushing your belly forward strongly.)

Repeat the exercises about 10 times, then after a break, the same amount.

Session 2

Take the starting position (lying horizontally with bent knees).
Pull in your stomach and "hold" it as much as you can.
Relax, repeat the lesson.

So, 10 times with a break and a second approach.

Transverse abdominal muscle training should take place no earlier than 2 hours after eating. It is not recommended to train the abs more than 3 times a week.

To enhance the effect when exercising, follow the recommendations:

inhale and exhale as deeply as possible;
exercise continuously;
workouts start with the lower abdominal area, finish with the upper one.

An important point: stick to a special diet and eat foods rich in proteins, then you will have the desired form of abs.

Nutrition options for training the transverse muscles of the press

You can use:

Pressed cottage cheese, as the body needs protein. Curd should be unsalted (so as not to retain water).
Egg whites are needed by the body to "extract" protein and amino acids.
Apples, as they are high in carbohydrates and normalize blood pressure.
Oatmeal (sugar-free) is nutritious and nutritious.
Peanut butter - contains a lot of healthy fats.
Spinach is very healthy because it contains folic acid + manganese + vitamin K + lutein + antioxidants + protein + beta-carotene + magnesium.

Eat the above foods and exercise, then you can achieve desired results... See what those who have already pumped the press are saying and tell me what you think?

Vasily, 34 years old.

“I have been involved in sports for several years, I swing my abs in this way: I lie down, put my hands on my head (behind), bending at the elbows and raise my head with my hands to my knees bent, and so several times (15) for 3 sets. But also about the above-mentioned exercises for striated muscles, especially for beginners, should not be forgotten. "

Probably every man wants to look good and athletic, be fit and have strong muscles. For this you need to make some effort, because a good physical form is not given just like that.

But to get beautiful body you need to know which muscles are intended for what and what they are responsible for and how to properly pump up the right muscles.

In this article, we will show you how to choose correct exercises for the transverse abdominal muscles for men, where are these muscles in general located and what load they take on themselves.

As is known, good shape also depends on external muscles and also from those that are deep. These include the transverse muscles. They are located deep along the edges of the abdomen on the bones of the skeleton, their main function is to support the internal organs, and the volume of your waist depends on the development of these muscles.

These muscles cannot be sculpted, but by keeping them taut, you can show off. thin waist, pronounced cubes and a hard press.

But there are some things men need to know before starting transverse abdominal support exercises. Recommendations will help bring your body back to normal much faster and do it with minimal risk.

What you need to know about transverse muscle exercises

First of all, pay attention to the contraindications. If you find these signs in yourself, then give up exercise and choose another complex that will help keep your body in shape. So, do not engage in transverse muscles if:

You suffer from chronic or acute gastrointestinal diseases;
If you show signs of high or low blood pressure.

If you have no contraindications to training, then do not forget to take into account some tips to help increase the effectiveness of the exercises performed. By following these recommendations, you can enjoy a great result much faster.

It is worth taking food about two to three hours before training.

It is worth taking food about two to three hours before training. But after the performed exercises for the transverse abdominal muscles, men should not lean on food - you can disrupt the normal functioning of the stomach.
Drink only still water throughout your workout.
If you are doing exercises in courses, then during intensive training it is worth drastically reducing your fat intake, but the level of proteins in the diet should increase. But carbohydrates should be eaten immediately after training - so they will not have time to be absorbed.
Don't try to do a lot of exercise right away, do it gradually.
If you feel even slight discomfort or pain, stop exercising and do not return to it until you have recovered.

Exercises for the transverse muscles

You can complete these activities without any additional equipment. The implementation will take very little time, but the result will come very quickly.

1. The first exercise is done while standing. Spread your legs shoulder-width apart with your hands on your hips. Alternately bend as much as possible to one side, and then to the other. Quantity approaches - twenty for each side.

2. The second exercise is also performed in a standing position. Raise your hands, stretch forward and cross. Stretch your arms to the right, at the same time lift your left leg up as much as possible, then change. Repeat twenty times.

3. Stand with your legs as wide as possible. As you inhale, pull in your stomach, as you exhale, relax your muscles. Execute twenty approaches.

4. For the fourth exercise lie on your back. Repeat the same as in the third exercise.

5. Again lie on your back, fix your feet. Bend your legs at the knees, place your hands behind your head. Pull your torso as close to your knees as possible twenty to thirty times.

6. The sixth exercise will again force you to take a horizontal position. Put your hands behind your head. Alternately raise the right and left knee, pulling up to it with the opposite elbow, bending the body. Run by two approaches thirty times.

Inventory exercises

If you can practice with accessories, then try these transverse abdominal exercises for men. They are not difficult, but will help keep your body in even better shape.

Weak internal abdominal muscles are unable to provide a sufficient level of contraction of the core, leading to the effect of "falling out" of the abdomen, even with low levels of fat. If your goal is a tight waist and a tight abs, you need to train your internal abdominal muscles as well.

Exercise "Vacuum in the abdomen"

Result daily execution exercise for several months.

This exercise is recommended to be performed on an empty stomach or 3-4 hours after eating. Starting position: standing straight. First, exhale all the air from your lungs, pulling your stomach inward. After that, tighten your abdominal muscles, while simultaneously trying to "pull" the abs to the ribs.

Hold in the position of maximum abdominal tension for 10-15 seconds, then inhale slowly and relax the muscles. Repeat 3-4 times. The greatest effect will be given by performing the "Vacuum in the stomach" several times during the day - after a few weeks you will notice how your abs are changing.

Complex for the internal muscles of the press

Best for development internal muscles abdomen is the inclusion of the exercise "Plank" in the training program for the press, performed in gym, as well as regular exercise "Vacuum in the abdomen". Maximum effect will give this exercise 4-5 times during the day.

Separately, we note that no abdominal exercises can remove the stomach or burn fat in the abdominal region. Get rid of excess weight and only a combination of regular ones can create a flat stomach, and not at all "Vacuum in the stomach".

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Regular execution static exercises for training the internal muscles of the abdomen and the body - first of all, the "Vacuum in the abdomen" and various elbow stands - allows you to make the abdominal muscles more toned, and the figure itself is much more athletic.