The lateral abdominal muscles are correctly called oblique. They are part of the core muscles and play a large role in many exercises. Almost any movement begins with the involvement of these muscles, and only then the muscles of the back, arms or legs are included in the work. The oblique abdominal muscles also ensure the safety of the lumbar spine when working with heavy weights. Oblique work should be included in every athlete's workout.
It is necessary
- - gymnastic mat;
- - expander;
- - two gymnastic benches.
Instructions
Step 1
Sitting on the floor, stretch your legs in front of you. Hook the band of the expander on the feet, take the handles in outstretched arms and hold them in front of you at chest level. The expander should be taut and slowly turn to the right, contracting your core muscles. Try to keep your legs and buttocks still. Having reached the maximum tension, fix the position for two seconds, then slowly return to the starting position. Repeat the turn to the left. Make three sets of 8-10 turns in each direction.
Step 2
Lie face up on the floor with your arms extended along your torso. Raise your legs, bent at the knees, your shins should be parallel to the floor. Slowly tilt both legs to the right side. Return to the starting position without pausing, repeat the tilt of the legs to the left. Keep your knees tight. Slopes must be performed without stopping. Do 8-10 reps in each direction.
Step 3
Place two benches so that you can lie down on one with your thigh and catch on the other with your feet. The thigh should rest on the side of the bench so that the body is perpendicular to the surface of the bench. Place your hands behind your head, elbows apart. Slowly tilt your body as low as possible. Without stopping at the bottom, lift the body as high as possible. Lock the pose for two seconds. Do 6-8 reps and roll over to the other side. Follow three sets for each side.
Step 4
Do the side plank exercise. To do this, lie on your side. Legs should be together. With your forearm, rest on the floor just under the shoulder. Tighten your back and abdominal muscles and lift your pelvis off the floor. Extend your body in a perfectly straight line. Hold this pose for 15 to 30 seconds. Repeat for the other side.
Step 5
Sitting on the edge of the gymnastics bench, lift your legs bent at a right angle. Arms bent at chest level with elbows apart, pull your right knee towards your left shoulder. Keep your knees together. Repeat the turn to the other side. If this exercise is difficult for you, you can rest your hands on the bench behind your back. Do three sets of 8-10 turns in each direction.
Step 6
Sitting on the floor, lift your outstretched legs 10 to 15 cm. Cross them at the ankles. Put your hands in a lock and extend straight in front of you at chest level. Tilt your body back at an angle of 45 degrees. Find a stable posture and forcefully rotate your torso to the side. The back remains straight. Return to starting position and make a turn to the other side. Make 8-10 turns in each direction.
