Who doesn't want a wasp waist and a raised, flat stomach? Some only dream about it. Others achieve incredible results. So, the abs are the abdominal muscles located between the lower chest and the top of the pelvis. The lateral muscles include the muscles located on the sides of the abdomen and part of the oblique. Let's consider the most effective exercises for training them.
Instructions
Step 1
Slopes.
Starting position: standing, hands behind the head. We perform tilts to the side, in one and the other side. When performing this exercise, it is necessary to ensure that the load goes specifically to the lateral muscles. After doing some workouts, you can try to increase the load. The starting position is standing, one hand behind the head (you can put your hand on the waist), the other holds a dumbbell. A dumbbell weighing 5 kilograms is enough. Tilts to the side of the arm with weights. Perform 5 sets of 20 reps. Then transfer the dumbbell to the other hand, and again 5 sets of 20 reps.
Step 2
Twisting.
You will need a gym mat. Starting position: on your back, keep your hands behind your head, raise your shoulders, bend your knees and raise your pelvis. Do crunches. Pull the left knee and right shoulder towards each other. Enough 2 sets of 20 repetitions. After a while of training, it is possible to increase the number of approaches to four.
Step 3
Lifts + twists.
You will need a gym mat. Starting position: on your back, keep your hands behind your head, raise your shoulders, bend your legs at the knees, feet on the floor. Raise the body. Left shoulder is right knee, right shoulder is left knee. Stretch this way for 2 sets of 20 reps. After a few sessions, you can increase the number of approaches to four.
Step 4
Rotation.
You will need a horizontal bar for this exercise. Starting position: hang on the horizontal bar on straight arms. We perform rotational movements with the pelvis. 2 sets of 30 reps. After several workouts, the number of approaches can be increased to four.
Step 5
You should swing the abdominal muscles, in particular the lateral and oblique muscles, every day. Having achieved a certain result, you can reduce the intensity of training and exercise every other day. Once you start, do not retreat and you will surprise everyone with your perfectly pumped up belly with a noticeable relief.
