Why and how to pump oblique abdominal muscles
Oblique muscles of the press: why download
Strong oblique muscles are important not only from an aesthetic point of view. They are an important part of the core muscles that support and stabilize the spine, keep it in a neutral position, and are involved in the transmission of force along muscle chains. No need to worry that frequent training of these muscles will make the waist thicker. The oblique muscles do not grow much in volume, so they do not increase the waist in any way.
Twisting to the lower leg (touching the heels)
Lie on the floor with your back, place your feet at a distance of 50-60 cm from the buttocks. Raise your thoracic spine, keeping your lower back pressed to the floor. Straighten your arms along the body and alternately stretch your left and right hands to the foot (or lower leg). Control the position of the body and work only in a vertical plane.
Side bar with body rotation
Take a starting position on your side with support on your forearm. Stretch your arm up, check the position of the entire body – from the heels to the shoulder. You must draw a straight line. Smoothly, without lowering the body, put your hand in the gap between the floor and the body. Then slowly return your hand to its original position and stretch up.
Side plank on the forearm
Get into the starting plank position so that your forearms are parallel to each other on the floor (like at a school desk). Shift your weight onto one arm, then pull your other arm up, making a straight line from your feet to your shoulder. Check the position of the pelvis, feet and gaze, which should be directed straight ahead. Then slowly lower yourself down without relaxing your buttocks and core muscles, and follow all the same steps on the second side.
Twisting, holding the dumbbell in one line
Lie on the floor with your back, take a dumbbell in your hands. Lift your thoracic spine off the floor by twisting while keeping your lower back pressed to the floor. Stretch your arms with the dumbbell in front of you and begin to “move” the dumbbell from side to side so that the body remains motionless, and the dumbbell seems to slide in one straight line.
Lie on the floor with your back, straighten your arms in front of you. Lift your thoracic spine off the floor and stretch your arms out to the side, actively engaging your thoracic spine. Hold at the top for a few seconds and then slowly return to the starting position, slowly lowering to the floor. Throughout the exercise, try not to touch the floor with your shoulder blades so as not to remove the load from the core muscles.