A thin waist is part of the image of ideal femininity. They dream of her, they want to get her. However, few have. To remove excess weight and achieve the desired shape, you need a lot of exercise and observe the diet. Remember: press exercises and oblique abdominal muscles are the basis of training for the waist of your dreams.
The oblique muscles are located on the sides of the body. They stabilize the spine and bend it to the sides. Regularly training oblique abdominal muscles, you correct your posture and form clear waist bends. Perform side curling – the exercise burns extra calories and helps to achieve relief muscles.
There are many ways to perform lateral twists, each of which helps to refine the desired zone. Today we will look at the most popular types of this exercise.
LATERAL LYING TWISTING
Lay down lying on the rug. Put your hands behind your head, bend your knees and tilt them to the left. Tighten the abdomen and lift the body, turning it to the right side. Do not climb high, the main thing when doing the exercise is to feel the tension in the oblique abdominal muscles. To understand how they work, you can put one hand on your stomach. On inhalation, return to the starting position.
TWISTING ON A ROMAN BENCH
Lay down on a Roman bench and place your feet under special fastenings. Lower the housing low. You should feel the tension in the abdominal muscles. Tie your hands behind your head to the castle. On inspiration with the help of the muscles of the press, rise to an angle of 30-40 degrees. Fix the body in this position, stretch the muscles of the press and lowered in exhalation.
The recommended number of repetitions is 15 times for 3 sets.
Lie down on the Roman bench, bend your knees and raise them. Take your hands behind your head, grasp the handle. On exhalation, lift the pelvis from the bench, straining the muscles of the press. On inhalation, slowly lower your legs and return to the starting position.
Repeat the exercise 15 times in 3 sets.
SIDE TWISTS ON THE CABLE SIMULATOR
Stand sideways to the simulator, put your feet to the width of your shoulders. Grasp the handle of the simulator. Bend the left leg in the knee and on exhalation lift it, trying to touch the knee with your right hand. On inhalation, return to the starting position.
Perform 3-4 sets of 20 slopes on each side.
TWIST ON FITBALL
Lie down on the fitball. Connect your hands in the lock behind your head, spread your elbows to the sides. Put your feet on the floor and spread them apart. Slightly lift the body, while turning it to the side. Slowly return to the starting position and repeat the twisting in the other direction.
Perform 3 sets of 15 turns on each side.
LATERAL STANDING TWISTING
Place your feet as wide as your shoulders. Take dumbbells in each hand, lift them and bend your arms at the elbows. Simultaneously, tilt to the left and raise your left foot. When tilting, tap the left hip with your left elbow. Repeat the same on the right side. Try to do the exercise without moving your shoulders.
Perform the exercise alternately on each side for 60 seconds.
TWISTING ON THE SIDE
Lie down on your left side. Place your right hand behind your head. Touch the right elbow of the right hip, while straining oblique abdominal muscles. Stop in this position for 2-3 seconds, then lower the case.
WIDE SIDE TWISTING
Take dumbbells in your arms and spread your legs wide. Bending the knees and straining the buttocks, descend into a wide squat. Try to keep the body straight and do not set the pelvis back. Raise your hands and bend them at the elbows. Bend to the right and try to get your elbow to the hip. Repeat the same in the other direction.
Do the exercise 20 times per side.
To achieve the desired result, observe several rules:
- Do not train the press more than 3 times a week;
- observe the interval between training in 1-2 days;
- perform isolated exercises on different groups of abdominal muscles;
- Do not bend to the sides with dumbbells more than once a week;
- Do not drink a lot of water before training on the press.
The instructors of the Mango fitness club will help you to properly pump up the press . Sign up for personal training and achieve your sporting goals!