Methodology for girls and guys: how to pump up your side press

A story about how to pump up your side press. Where do abs on your stomach come from? Why aren't there upper, lower and middle abs? Useful exercises for men and women to quickly pump up your side abs. You will learn about all this right now.

Masha dreamed of a beautiful, thin waist and began to work out with Petya, doing the same exercises as him. And then she got offended and stopped being friends with him. She said that it was his fault that her waist had become even thicker...

Hello friends! Such incidents can happen to anyone who does not quite correctly imagine how to pump up the lateral press. Any training process must be approached wisely and critically. We are all different, and we all need an individual approach.

Friends, read the article further, there will be a lot of interesting things in it!
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How to pump up your side press: a little parting word

Start with a goal: do you want to pump up your oblique abdominal muscles, or remove excess fat from your waist? These are two fundamentally different tasks. The formation of a “wasp profile” is the third. Now I will talk specifically about pumping.

The cubes on the stomach are a developed long muscle. She is tied with tendons like ribbons, and therefore it seems that she is not alone, but there are several of them. But several muscles are responsible for the general tone of our lumbar and abdominal regions:

• the longus abdominis muscle, which I just talked about;
• two external obliques (right and left);
• two internal obliques;
• the transverse ones, which hold the abdominal organs, form the “white line” and are responsible for the visible reduction of our abdomen.

To prevent your belly from sagging, you need to develop this entire complex.

External oblique abdominal muscle. Exercises

The lateral abdominal muscles are usually divided into two general categories: internal and external. The external muscles are larger in size.

It is from them that the so-called abs cubes are formed. The internal muscles are invisible from the outside. All muscles are connected to each other.

Anatomy of oblique muscles

The function of the oblique muscles is to allow rotation and flexion of the spine.

When tilting to the left, the right oblique muscle is activated, when tilting to the right, the left one. If the lateral muscles are damaged or atrophied, the ability to turn is blocked, the body remains in a static position.

Before you start intensive training in order to find an ideal figure, you need to set a clear goal for yourself - what you want to achieve as a result.

And, starting from this, draw up a training plan and select a diet.

If you are a girl, then you are unlikely to want to increase muscle mass. Most likely, you just need to get rid of the excess fat that has accumulated around your waist and make your tummy firm but feminine.

Therefore, it is better to perform the exercises without exercise equipment and with minimal weights, and even better - without them.

If you strongly pump up the external oblique muscle, your waist size will increase, but do you need that? The number of repetitions is maximum, the break between approaches is short.

I want to draw the sides!

I'll start with the main thing. If you perform basic exercises correctly, your abs should develop quickly. How much depends on individual characteristics. By means of slight adjustments, you only need to “paint on” each muscle to a visible relief.

Let me make a reservation right away: there is no “upper abs,” “lower abs,” or “middle abs.” This is a single, inseparable muscle corset in the area of ​​our abdomen and waist. There is no need to divide it into parts.

Someone says: “It’s made in the kitchen!” - and it is true. Someone is indignant: “I'm tired of hearing for the thousandth time that abs are made in the kitchen! This is wrong!" - and he’s not wrong either. If you work out as hard as you can, but don’t see results, it means you forgot about the B/F/U ratio. And remember that power loads are of no use here. In this case, the aerobic method with less effort will lead to results without losses and injuries.

Three main postulates:

• any muscle fiber works only when it contracts;
• nutrition is required to thicken these fibers;
• skeletal muscles are not adapted to work under constant load.

It is clear that in order to get rid of excess food, you need to reduce carbohydrate foods, and to increase meat, you need to increase protein foods. And what is especially important: if the muscles are overworked, they become exhausted.

Oblique Abdominal Muscle Training Program

It is important to consider the following: most people have a layer of fat in the abdominal area. It's hard to get rid of it with exercise alone.

Therefore, do not forget about proper nutrition. In the menu, protein foods should prevail over carbohydrate foods. It’s better to reduce the amount of carbohydrates to zero.

In the first months of training, it is unlikely that you will be able to perform the required number of repetitions. Experienced athletes recommend doing your best, but not overloading your muscles so as not to injure them. Add one repetition to each workout. If you performed 10 repetitions in the last lesson, then next time - 11.

Starting position: back straight, legs set slightly wider than shoulders, hands behind the head. We begin to tilt the body to the right and left sides alternately. Make sure your body doesn't lean forward or backward. As soon as the abdominal muscles no longer receive the proper load (a “burning” feeling), complicate the task by adding a dumbbell.

Technique: straight back, legs slightly wider than shoulder-width apart, place one hand behind your head, and take a dumbbell in the other. Tilts are made in the direction in which hand the projectile is located. We do the same with the other hand.

Advice: it is not recommended to get carried away with this exercise, since it perfectly triggers muscle growth, which will negatively affect the shape of the waist; it can become noticeably wider.

We lie on our sides in a special exercise machine, fix our legs under the bolsters, and clasp our hands behind our heads. We begin to lift the torso up, tensing the lateral abdominal muscles. We repeat a similar procedure turning to the other side.

On a note! If you don’t have a special exercise machine, then the exercise can be done on a horizontal bench, and your legs can be secured with straps or you can have a partner hold them.

Hanging on the horizontal bar, you need to bend your legs until an angle of 90 degrees is formed with the body. The goal is to touch the bar with your knees. We do not place our knees in front of us, but direct them alternately to the sides (for example, first to the left, then to the right).

Advice. You can complicate the exercise as follows: lift your legs straight to the sides, trying to touch the bar with your fingertips.

We take the bar in our hands and place it on our shoulders, placing our feet slightly wider than our shoulders. Choose the weight of the bar depending on your level of physical fitness. Untrained people can start with a 10 kg bar, experienced people with 20 kg. We begin to tilt the body to the sides, holding the ends of the projectile with both hands

It is important to ensure that the body does not lean forward or backward.

The exercise is also called “lumberjack”. We stand sideways to the machine, grab the handle with both hands and perform movements that imitate working with an ax. Pull the handle from the right shoulder diagonally to the left leg. We carry out similar movements on the other side.

A story about how our ancestors dried sides

In the old days, the main occupation of a man was chopping wood. Central heating, gas stoves and electric saunas had not yet been invented. The food is cooked in the oven, the warmth in the house comes from it, and to wash and steam, you are welcome to go to the bathhouse! Firewood is needed everywhere, from a hut to a palace.

The man took a saw and an ax and went into the forest. He felled a tree, sawed it, then used a heavier cleaver and broke powerful wooden blocks into pieces so that they could crawl into the furnace mouth.

The blow to the trunk is applied from the side. To cope with such work, I had to make hundreds of movements: I raised my hands with an ax, cut down from left to right. Then he picked it up and added it from right to left. The chips are flying, things are going bad!

When sawing, the legs stand as a stop, shoulder-width apart, the movement of the saw forces the body to work forward and slightly to the side.

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All this load helped the lumberjacks develop the lateral abdominal muscles. And for us, the descendants of these strongmen, it wouldn’t be a bad idea to master similar exercises, but in the gym on a simulator.

However, the lateral abdominal muscles can be tidied up just as well at home.

Increasing load

There are many exercises to tighten and strengthen the lateral abdominal muscles. Most of these exercises are designed for intermediate to advanced levels of physical skill.

Among the most popular and effective exercises for pumping up the lateral press are the following:

• lateral bends;
• side bar;
• twisting on the horizontal bar;
• lifting the body on the side;
• raising the knees and legs;
• bending over with weights;
• tilts and turns;
• lateral twists;
• standing bends;
• "Bike".

There is a category of exercises designed specifically to work the lateral abdominal area.

These include: “Lumberjack”, “Russian Twist”, “Pendulum” and others. Training involves mandatory preparation and warming up of the muscles. Before and after class, it is recommended to refrain from eating food for a couple of hours.

Side crunches

The exercise is designed to work the external oblique abdominal muscles, helps to effectively pump up and strengthen the muscles, and avoid lethargy and sagging.

The exercise is performed using a horizontal bar or crossbar.

Side crunches

How to do it:

1. Stand straight, arms at your sides, raise your arms and grab the bar.
2. Lift your feet off the floor. In this position, bend your knees and lift them up, either to the right or to the left side.
3. Perform 10-20 lifts alternately in each direction. Rest between lifts is minimal.

Be sure to read:

How to properly pump your abs on an ab bench: 4 types of exercises you can do, video instructions

A simple but effective exercise to pump up the lateral muscles for beginner athletes:

1. Stand straight, raise your arms and bend them behind your head.
2. Bend your torso to the side, trying to reach your elbow with your leg, then stand straight again.
3. The bends should be performed smoothly and not quickly, while trying to feel the tension in the abdominal muscles as much as possible. Perform the exercise 20-25 approaches on each side.

The load can be reduced if pain, tingling or discomfort occurs in the side. The intensity of the exercise can be increased if you feel that the standard load is not enough to strain the muscles.

To do this, increase the number of repetitions or add dumbbells to each hand. Standard weight from 5 kg.

The exercise involves using a bench or bench as a support device. You need to lie down on a bench so that half of your body is on it, and half hangs freely towards the floor.

To fix the legs, you can use weights.

How to do the exercise:

1. Raise your hands and hide them behind your head, bend down and stretch your bent arm toward the floor, bending your torso. It is important to feel that the body is bending to the maximum possible position.
2. Do 20-30 approaches on each side, maintaining short pauses between lowering and lifting. For more intense exercise, you can use dumbbells or water bottles as weights.

Body rotations

Body rotations
Standard exercises do not pump and strengthen the lateral abdominal muscles.

Performed in a sitting position. Necessary:

1. Sit on a bench or on the edge of a chair, rest your feet on the floor. Raise your hands and close them behind your head.
2. As you exhale, turn your body to the side, performing a maximum rotation, and hold for a couple of seconds. As you exhale, turn to a straight position. As you inhale, turn in the opposite direction.
3. At this rhythm, you need to perform 10-20 approaches on each side. To increase the load and effectiveness of the exercise, it is recommended to add a weighting agent in the form of a barbell with or without weights.

"Bike"

The simple and well-known “Bicycle” exercise effectively works not only on the leg muscles, but also on the oblique abdominal muscles.

Be sure to read:

How to pump your abs correctly to remove belly fat: the best exercises, rules of execution

Necessary:

1. Lie with your back on the floor, raise your arms and clasp behind your head, raise your legs up.
2. Perform movements reminiscent of riding a bicycle. The pelvis does not come off the ground, the head and hands are on the floor.

"Bike"

You can perform the exercise without fixing the time until you feel warmth and a slight tingling in the abdominal area. The intensity of the exercise can be increased by adding weights to your legs.

Side plank

A common exercise of initial and intermediate difficulty, suitable for men and women, often performed with crossed legs.

The plank performed on the side is considered effective: it engages all the abdominal muscles, shapes the waist, and has a positive effect on posture. The exercise is performed according to the principle of a classic plank in a position lying on your side.

Side plank

In this position, you need to stay for 30-60 seconds, exhale and lower yourself to a free position. As your training progresses, the delay time in the plank increases until it reaches 2 minutes. Before performing the exercise, it is recommended to warm up the muscles of the buttocks and pelvis.

Read more: How to squat correctly to pump up a girl’s buttocks, dumbbells and barbell

"Pendulum"

This exercise has many variations. It is suitable for pumping up the abs for men and women, regardless of their level of training and ultimate goals.

The traditional version of the “Pendulum” is performed in a supine position:

1. Lie down, arms at your sides, legs together.
2. Raise your legs, holding them together, 90 degrees, in the same position lower them all the way to the left side, touching your toes to the floor. Lower to the right. Such leg movements must be performed 8-10 times in 3 approaches.

Pendulum
Often, when performing an exercise, increased tension occurs in the knees and spine. To make the task easier, it is allowed to slightly bend your knees at first.

To increase the intensity of the exercise, a weight in the form of a ball or fitball is placed between the heels, which is held with the feet while lowering the legs. For a similar purpose, the legs are connected with an elastic band, which holds the feet when lowering the legs to the side and creates additional stress on the abdominal muscles.

"Woodcutter"

The exercise is easy to perform, falls into the isolated category and is suitable for women's and men's training. Regular practice of “Lumberjack” strengthens the abdominal muscles, chest, and forms cubes. This exercise is useful for tennis and golf players.

Performed on a crossover simulator:

1. Install the handle with the band, grab the handle and take a position to the side of the machine. The legs are wide apart, the knees are soft.
2. Pull the handle forward diagonally, while turning your torso to the side.

"Woodcutter"

The movement is performed while inhaling, returning to the original position while exhaling. The arms and back always remain straight. The exercise is performed slowly.

It is important to feel how the lateral muscle tenses at this moment. There are more complicated versions of the exercise: with a rope, resting on the knee, with dumbbells. The classic version is performed 10 times in 3-4 approaches.

"Russian twist"

“Russian twist”, or lateral turns of the body with twisting, is a complicated exercise for pumping all the abdominal muscles and burning fat. Performed without additional equipment, suitable for home training for men and women.

The traditional version of the exercise is performed in a sitting position:

1. Starting position: the back is slightly tilted back, the legs are bent at the knees, the arms are extended, palms forward, and folded in front of the chest.
2. As you exhale, turn your torso to the left along with your arms, hold for 3-4 seconds, return to the starting position. On the next exhalation, turn your torso to the right, hold, and take a deep breath.

“Russian twist”
The standard number of repetitions is 10-15 times, 3 approaches. When performing the exercise, it is recommended to monitor the position of the head and knees; they should not deviate to the side. To complicate the exercise, hold a dumbbell or ball in your hands.

Rotations

Exercises for the lower abs at home for men can be different. The program will consist of several movements that must be alternated.

Among the most popular are the following:

• reverse crunches;
• lying leg raise;
• bike;
• v-shaped twists;
• raising the knees to the stomach while lying down.

It is better to pump up the lower abs after performing general exercises on the abs in general. So, for example, at home you can first perform body lifts, crunches, planks, and then add 1-2 exercises for the lower part.

At the beginning of training, you need to determine how to pump up your abs at home correctly, how to build a training plan, what exercises to choose, and how to perform them. Technique is important, as improper execution can strain other muscles and increase the risk of injury.

It’s not enough to understand the technique; you need to properly create a training program, as well as devote time to nutrition and regimen. This is the only way to achieve a good result.

You will need a mat that prevents your body from slipping during exercise. Spread the rug on the floor and lie on it with your back. The surface must be flat. Press your heels into the floor, bending your knees. Do 3 exercises:

1. Place your palms around the back of your head and spread your elbows to the sides. Turn your legs to the left, the body remains in place. Only the body rises, but without too sharp and fast jerks. The lower back does not move, it presses against the floor. Only the abs work, the rest of the muscles are in a slightly relaxed state. After doing 5–10 repetitions, rotate your lower limbs to the right.
2. The palms continue to squeeze the back of the head, the heels rest on the floor, and the bent knees are perpendicular to the ceiling. Raise your lower limbs and touch your chin, then reach your right or left shoulder and return to the original position.
3. Lower your right arm along your body, resting on your elbow and forearm. Place your left palm around the back of your head. Place the foot of the second limb on the right leg, bent at the knee. Press your lower back to the floor, only your upper body moves. The left elbow touches the right knee, then returns to the starting position. Do not rest your shoulder blades on the ground. Rise and fall quickly. If an athlete feels tension in the lateral muscles, then he is doing everything right.

Great start and more to the point at the end!

Now you know how to pump up your side press. Classes can be repeated no more than 3 times a week. As I already said, muscles must have time to recover after exercise.

Remember! Everyone has abdominal muscles! The most effective way to see them in the mirror is to reduce belly fat! Only excess fat hides them from the envious glances of others.

My photo is a clear confirmation of this.

It is enough to lose extra pounds by eating right and in a few months you will be admiring your abs in the mirror. And by combining this simple home complex with my “Active Weight Loss Course,” in which I will explain how to choose the right diet for yourself and get rid of excess, you will achieve the desired result even faster.

And you don’t have to push yourself to the point of exhaustion. This path only leads to you deciding that it’s not for you and quitting.

The main thing is perseverance and consistency. And also a pleasant feeling of satisfaction that will certainly follow. You can trust me.

Exercises with devices

In this part of the article we will look at how to pump up your sides using various devices.

The most commonly used items for training are:

1. Hoop. The second name is hula hoop. A very common projectile of various sizes, weights and additions in the form of massage balls that improve blood circulation. Twisting at the waist allows you to get rid of fat deposits in this area and on the sides. Trainers advise beginners to use light hoops first, and then heavier ones. At the initial stage, you need to spin for a limited time, then gradually increase the duration. Exercises with this apparatus are contraindicated immediately after eating, people suffering from diseases of internal organs, pregnant women and women during their menstrual periods.
2. Dumbbells. Excellent sports equipment that increases the load. For weight loss purposes, light weight dumbbells are used.
3. Jump rope. A device familiar from childhood that helps not only burn extra calories, but also trains the cardiovascular system.
4. Fitball. A large rubber ball, often with massage spikes. By doing exercises on it and trying to maintain balance, you can warm up your abdominal and back muscles well.
5. Rotary disc. The projectile helps to effectively burn fat on the stomach and sides. Exercises on it can be performed both standing and sitting.

Systematic training will definitely yield results, you just have to set a goal and don’t deviate from the path.

A story about how to pump up your side press. Where do abs on your stomach come from? Why aren't there upper, lower and middle abs? Useful exercises for men and women to quickly pump up your side abs. You will learn about all this right now.

Masha dreamed of a beautiful, thin waist and began to work out with Petya, doing the same exercises as him. And then she got offended and stopped being friends with him. She said that it was his fault that her waist had become even thicker...

Read more: Crossover simulator exercises – a set of exercises and execution technique

Hello friends! Such incidents can happen to anyone who does not quite correctly imagine how to pump up the lateral press. Any training process must be approached wisely and critically. We are all different, and we all need an individual approach.

Great news!

I hasten to please you! My “Active Weight Loss Course” is already available to you anywhere in the world where there is Internet. In it, I revealed the main secret of losing weight by any number of kilograms. No diets and no hunger strikes. The lost kilograms will never come back. Download the course, lose weight and enjoy your new sizes in clothing stores!

That's all for today. Thank you for reading my post to the end. Share this article with your friends. Subscribe to my blog. And let's move on!

Arm row

It requires a block simulator. The exercise is also aimed at strengthening the abdominal muscles.

• The simulator has a hook onto which a special strap is attached. After preparing the simulator, stand with your left side towards it, grab the strap with your hands and pull it towards your right leg.
• Return to the starting position and repeat several more times. Movements must be confident.

Number of repetitions: 3 sets of 25 times.

Bike

The bicycle exercise is performed with alternate raising of the knees, and is aimed at working the straight abs. But by slightly changing his technique, you can put a good load on the abdominal muscles.

• Lie on the floor with your back and lift your legs up.
• Raise your back so that your shoulder blades touch the surface on which you are lying. Bend your left leg at the knee and try to reach it with your right elbow.
• Straighten your left leg, and repeat the same with your right leg and left elbow.

The exercise is performed non-stop, at an accelerated pace.

Number of repetitions: 3 sets of 30 times on each side.

Body rotation on a special ball

In order to work your muscles in this way, you need a special rubber ball - a fitball.

10 best abdominal exercises at home - girls, pump up your abs the smart way!

• Lie with your back and buttocks on the ball. The legs placed on the floor serve as support.
• Close your hands at the back of your head, tighten your abs.
• Slowly turn to one side and return to the starting position.
• Then repeat with the second side.

If you don't feel tension in your abdominal muscles, use dumbbells. Take dumbbells in your hands and stretch them out in front of you. Do your usual body turns. Do not use dumbbells heavier than 5 kg.

Number of repetitions: 3 sets of 30 times on each side.

Pendulum

A very effective and extremely easy exercise is the pendulum.

• Take a position lying on your back.
• Raise your legs so that your shins are parallel to the floor and your thighs are perpendicular.
• Next, turn your legs to the right, twisting your pelvis. If you feel a stretch in your lateral abs, it means you’re doing everything right.
• Stay in this position for a while and return your legs back.
• Then repeat the same with the left side.

You can perform the exercise by turning your legs straight.

Number of repetitions: 2-3 repetitions 20-30 times to the right and 20-30 times to the left.