A sculpted, pumped-up abs is often the only goal of our trips to the gym. We actively work on cubes using straight crunches and almost live on a treadmill, burning fat. But the result still does not suit us, because we forget about the lateral abdominal muscles, which make the abdominal outlines ideal.
It is necessary
subscription to the gym
Instructions
Step 1
Stand straight with feet shoulder-width apart. Place your hands behind your head and bend your knees slightly. Bend across the sides until your elbows touch your knees. If necessary, slightly open the lock behind your head, or do not touch your knees with your elbows at all. The main thing is to bend in each direction to the limit. Do five to six sets of fifteen to twenty repetitions each.
Step 2
Lie on the floor with your feet on a dais. Place your hands behind your head. Do exercises similar to simple twists, but with each lift, twist the body, trying to reach with the right elbow to the left leg and the left elbow to the right leg, respectively. Each rep should be performed with a strong swing motion, performed at speed. Do three to four sets of ten to twelve repetitions each.
Step 3
Secure your legs to the back abs. Lie on your side. Place your hands behind your head and do side crunches, bending the body with force. Each time, you should lift your body by contracting the lateral abdominal muscles and doing the exercise as slowly as possible - this will maximize the result. Do fifteen sets in three reps.
