The abdominal muscles are not one muscle, but a group. Therefore, it is very important, striving to acquire a perfectly pumped up belly with a noticeable relief, to develop a whole complex for each of the abdominal muscles. If you only swing the abs in one way, do not be surprised that only local changes will be noticeable. The lateral muscles also require special attention. So, how to pump up your side press. Check out some simple exercises to do every day.
Instructions
Step 1
Lie on the floor or on a hard sofa. Roll onto your side. Now, resting your elbow and hand on the surface, begin to tear your legs, shifted together, from the surface and slowly lift them up. Do not be discouraged if the first few times you manage to lift them by only a few centimeters - in a couple of weeks you will realize how great the progress is! And the thing is that even in the absence of noticeable success, the muscles of the lateral press receive a signal, strain and receive energy from the body and begin to develop. Therefore, it is so important not to give up exercises halfway and listen to your body - after the first workouts you will feel a pleasant warmth in your muscles.
Step 2
Also, regular twists help to pump up the muscles of the lateral press - in order to better fix the lower body and turn only the body, sit on the edge of a chair or bench. Straighten your back, draw in your stomach and begin to slowly, carefully turn the body. Try to do this without straining the muscles of the shoulders and arms, and exclusively with the strength of the lateral abdominal muscles.
Step 3
Bends also work great - stand up straight, straighten your shoulders and back, put your hands behind your head, spread your elbows and begin to descend left and right as slowly as possible, straining your lateral abdominal muscles. For all muscles to come to a "fighting" position and awaken - tighten your stomach and pull it in.
Step 4
Remember - in order for the relief of the abdomen to become noticeable, aerobic exercise is extremely important, which fights fat and allows the pumped up muscles to express themselves and become noticeable under the skin.
