Imagine how friends and ordinary passers-by look at your figure with envy. Imagine waking up refreshed and active every day. All this is impossible without pumped up and beautiful belly. Let’s take a closer look at how to pump up the lateral muscles of the press, and what it is all about.
In everyday life, this muscle group is practically not involved, since it is responsible for turning the body.

On a person of an athletic build, the external oblique muscle of the abdomen is best seen. It runs from the sternum to the lower abdomen, passing along an inclined path. The left external muscle, contracting, turns the body to the right, that is, in the opposite direction.

But you will not see the internal oblique muscles of the abdomen. This is because they are located under the outer ones. When the right oblique muscle contracts, the body turns to the right.

Pre-Workout Tips and Tricks
In general, in order to download the press correctly, you need to follow simple recommendations:
Eat a light meal 2-2.5 hours before class. Exercising on an empty stomach, you will not give all your best, which means that the training will be ineffective. A full belly can also leave negative effects, such as nausea and severe dizziness.
Warm up your muscles with a light warm-up. Jump, run in place or on the machine, perform simple tricks like turns, tilts and rotations.
Do not overdo it! You don’t have to wear yourself out every day. Exercise 2-4 times a week – this will be enough for a beautiful and embossed belly.
Each exercise should stretch the muscles. You should feel how tense they are. If it doesn’t, then you’re doing something wrong.
Don’t eat right after your workout. If you feel very hungry, have a snack with an apple or drink a glass of water. Start eating no earlier than an hour later.
Note! Do not be afraid if you get tired quickly during classes. Since the muscular skeleton of the abdomen is difficult to stretch, such a reaction is quite normal.

First level
The techniques described below will help you understand how to pump up the side press. If you are a beginner, then these classes are perfect for you. Try to keep the muscle frame tense during training, but do not overdo it in order to avoid injury.

The entry level will not make you a bodybuilder, and your muscles will not be voluminous and large. But it will help pump them up and tone them up, preparing them for the next stage of development.

slopes
Spread your legs shoulder-width apart, put your hands behind your head. Just lean to the sides to the maximum mark. Do the tricks smoothly and slowly, fix the body at the maximum point. Only 20 repetitions, 5-6 approaches.

When you feel that the load is getting small, increase it: take small dumbbells (up to 10 kg) in one hand and tilt in their direction.

Remember that exercises with dumbbells contribute to the accumulation of additional mass, due to which the waist thickens. For girls, this is especially true

Lateral body lifts

For the next exercise, you will need a bench. Lie on it sideways so that half of the body is off the bench, fix or ask a partner to hold your legs. Raise your body up 30 times. Do several approaches. Turn over to the other side. If the load is not enough, use weights.

Twisting on the horizontal bar

This exercise will help pump up the oblique abdominal muscles at home if you have a horizontal bar. Hanging on the bar, place your hands shoulder-width apart. Perform lifting bent legs to chest level, but not in front of you, but bringing them alternately to the right and left.

Second level
First level для вас стал слишком лёгким? The second will help to pump up the side press at home, make it more prominent. Perform techniques regularly, and your waist will decrease and your body will become toned. Each complex is performed 3-4 sets of 10-15 times.

Body and leg raises
Lying on a flat surface, put one hand under your head and straighten your legs. Raise your body and knee at the same time, touching each other. Return to starting position and change hands.

Alternate body lifts
Lie on a flat surface, put your hands on the back of your head, bend your knees. Raise the body and at the same time turn, touching the left knee with the right elbow. Repeat the same with the other hand.

Knee lift
Lie on your side, leaning on your elbow, straighten your legs, and put the hand that was at the top behind your back. Raise both legs to your chest without touching the floor. Repeat the same on the other side.

On the horizontal bar
It is performed from the hang, arms shoulder-width apart. Without bending your legs, do lateral lifts, lingering at the maximum points.

Third level
The exercises described below are good for those who have been working on the lateral abdominal muscles for a long time. The number of repetitions and approaches can be adjusted independently, depending on physical fitness.

Simple tilts with weights

This exercise is difficult to perform, because you must have a “trained” lower back. However, it allows you to quickly and effectively swing the oblique muscles of the press.

Place your feet shoulder-width apart and place the bar on a trapezoid. Do 15 tilts to the sides, trying to lower as much as possible. Having lowered to the maximum point, stop for a couple of seconds, and then slowly return to the starting position. If you feel muscle tension, then you are doing the exercises correctly.

If you feel that the weight is not enough, add pancakes to the neck. While bending, keep your body straight, do not lean forward or backward. Return strictly to the starting position, without deviating from the vertical.

slopes с поворотом
We can say that this is an enhanced version of the previous exercise, since it loads the bundles of oblique muscles.

Perform standing, put your feet shoulder-width apart. Neck with pancakes (or without, if it’s hard) on the trapeze. You should tilt forward and to the sides 15 times, while twisting the body. When twisting, the right elbow should be directed towards the left knee and vice versa.

Hanging twists
The lesson requires the presence of a horizontal bar and remarkable strength, since these are really difficult exercises for the press. Starting position: hanging, arms shoulder-width apart. Straight legs should be raised so that they run parallel to the floor. Holding them in this position, describe the arc with the maximum possible amplitude. Make 10-15 such turns.

Woodcutter
These movements will also help to narrow the waist. To perform, you should stand sideways to the frame and grab the handle of the upper block with both hands. After doing 12 chopping movements, while twisting the body to the opposite lower leg.

Let’s summarize
Now you know how to pump up the side press, and you can make your figure even more perfect. Do not immediately take on the most difficult level, start with simple exercises and gradually reach more difficult ones. Practice regularly and diligently, stimulate yourself, and you yourself will not notice how you become a new person. A good mood, a toned stomach and excellent health are the least that you waiting.