Beautiful abs: how to pump up the oblique abdominal muscles for a man?

In this article we will talk about how to train the oblique abdominal muscles correctly. You will learn about the most effective exercises for the lateral press, receive recommendations on the technique of performing them and nutrition, which will directly result from your training.

The obliques, which form the “side” abs, are a lagging muscle in most athletes. The main problem hindering their development is the weak involvement of the oblique muscles in crunches, which the vast majority of bodybuilders consider the best exercise for getting a sculpted abdomen. There are two types of oblique muscles - external and internal. We can evaluate the external muscles visually, since they form the separation on the side of the body; the task of the internal oblique muscles is to stabilize the body during movements and protect the internal organs of the abdominal cavity. In all lateral abdominal exercises, both muscles are worked equally.

Tips and tricks before training

In general, in order to pump up the press correctly, you need to follow simple recommendations:

• Eat a light meal 2–2.5 hours before class. If you exercise on an empty stomach, you will not give your full strength, which means the workout will be ineffective. An overfull stomach can also leave negative consequences, such as nausea and severe dizziness.
• Warm up your muscles with a light warm-up. Jump, run in place or on a machine, perform simple techniques such as turns, bends and rotations.
• Do not overdo it! There is no need to exhaust yourself every day. Exercise 2-4 times a week - this will be enough for a beautiful and sculpted belly.
• Every exercise should stretch your muscles. You should feel how tense they are. If it doesn't, then you're doing something wrong.
• Don't eat immediately after training. If you feel very hungry, snack on an apple or drink a glass of water. Start eating no earlier than an hour later.

Attention! Don't be afraid if you get tired quickly while practicing. Since the muscular frame of the abdomen is difficult to stretch, such a reaction is quite normal.

When will the results be visible?

The first results of training on the abdominal muscles will be visible only after 3-4 weeks of daily exercise. A beautiful relief will not appear during this time - only the skin on the sides will tighten, and the muscles will acquire pleasant elasticity and become stronger. To obtain visible results, you will have to combine intensive training with a special nutrition system.

Drying will help you quickly build muscle mass, reduce body fat and make your abs more prominent. With such a diet, it is necessary to increase the amount of protein, reducing the consumption of fats and carbohydrates. As a percentage, the BZHU should be either 60/20/20 or 70/10/20. To do this, you will have to switch to low-fat dairy products, lean meat, and include fish, seafood and legumes in your diet.

During drying, it is necessary to work not only on the oblique abdominal muscles, but also pay attention to cardio training. They will help keep muscles toned, quickly reduce the amount of fat in the body, and improve the condition of the cardiovascular and respiratory systems.

With an integrated approach, in 3–4 months you will create beautiful sculpted abs, form a thin waist, and improve your overall physical fitness. After this, all that remains is to maintain the result by studying for 1.5–2 hours 3 times a week.

First level

The techniques described below will help you understand how to pump up your 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.

Tilts

Place your feet shoulder-width apart and clasp your hands behind your head. Just bend to the sides as far as possible. Do the techniques smoothly and slowly, fixing the body at the maximum point. Total 20 repetitions, 5-6 approaches.

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

Remember that exercises with dumbbells help build additional mass, which causes your waist to thicken. This is especially true for girls

Lateral body lifts

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

Crunching on the horizontal bar

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

Anatomy of oblique muscles

There are many muscles on the abdomen, but most of those who watch their figure only care about the rectus muscle, since it is responsible for the spectacular six-pack abs. At the same time, the contours of the silhouette are created by the lateral muscles, which are divided into large external (visible when the muscles are trained) and small internal obliques, which are located under the external. The large muscle begins at the base of the rib cage. The fibers are located both from top to bottom and medially, towards the middle of the front of the body.

The main purpose of this muscle group is aesthetic and supportive. A strong torso helps to form a harmonious silhouette, because with sagging folds on the sides, the impression of pumped up abs is reduced to zero. Without adequate development of the oblique muscles, one can only dream of a thin waist. But beauty is, first of all, health.

Diagram of the location of the abdominal muscles

Trained muscles serve as a kind of corset for the spine: they support it and protect it from overload. The oblique abdominal muscles are involved in lateral twisting of the vertebrae, rotation, and partially in lifting the pelvis from behind. The abdominal group is a key muscular system that helps stabilize the position and balance of the entire body. It also preserves the integrity of the internal organs responsible for digestion and respiration.

In ordinary life, we rarely use the lateral muscles, and the depth of their placement does not make it possible to work them out during training according to the standard program. If you pay regular attention to your oblique muscles, your figure will look stronger and slimmer. If you combine training with a balanced diet, folds on the sides will go away, a clearly defined waist will appear in the lumbar area of ​​the back, and overall posture will change.

It is important! When training, do not forget about the principle of “necessary and sufficient.” Without serious efforts, it will not be possible to change the proportions of the body in this area, but one must exercise without fanaticism, since overloads have the opposite effect. Girls develop an H-silhouette without the desired waist.

Second level

Has the first level become too easy for you? The second will help pump up your lateral abs at home, making them more prominent. Perform the techniques regularly, and your waist will decrease and your body will become toned. Each complex is performed 3-4 approaches 10-15 times.

Raises of the body and legs

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

Alternate body lifts

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

Knee Raise

Lie on your side, leaning on your elbow, straighten your legs, and place your hand that is at the top behind your back. Raise both legs towards your chest without touching the floor. Repeat the same on the other side.

On the horizontal bar

Performed from a hanging position, hands shoulder-width apart. Without bending your legs, do lateral raises, pausing at the maximum points.

How to pump up the side press

The abdominal muscle group consists of several subgroups that attach to the ribs and pelvis. The structural features of the human body make the anatomy of this group unique, so there are no universal recommendations for pumping up the lateral abs. The general rule is to include crunches and side bends in the program. It is recommended to do 2-3 approaches, each with 12 to 20 repetitions.

To achieve results, training must be regular and intense.

The complex does not have to be completed all at once. If it is part of training, then 3-4 exercises can be included in one lesson. If you change the program, the muscles are constantly in good shape, without an addictive effect.

It is important! It is convenient to work out your abs both at home and in the gym. The main thing is not even the number of repetitions, but the time that the muscle will be under load: 12 repetitions at a slow pace are more effective than 20 at a fast pace.

The mistake when pumping up the oblique muscles is an unrealistic number of twists. This group does not differ from other muscles in its recovery abilities, which means they need to be developed in the same way. Excessive loads with dumbbells make the figure insufficiently athletic. Oblique muscles are visible only with a small layer of fat, control your diet.

Workouts in the gym

You can pump up your lateral muscles in the gym either separately or during a general workout. Determine the main task of the lesson: today you are working on relief or mass. Before starting training, you need to create a competent training program. To reduce body fat, you can increase the pace of exercise. If you need to increase muscle mass, exercise with weighted objects is useful. The gym always has an experienced trainer who can help you create a program. He also controls the execution technique and results.

It is important! For high-quality development of the oblique muscles, the maximum load is given to the straight and transverse zones. To avoid overwork, 3-5 types of exercises are enough for one workout. Over time, they need to be changed to remove the addictive effect.

Sample lesson plan

Exercising at home

Home exercises do not require additional equipment. If there are no dumbbells in the house, they can be successfully replaced by any object of appropriate weight. After home workouts, it is useful to stretch.

Sample lesson plan

And finally, a few more general recommendations:

1. Before performing the complex, it is useful to warm up with an active warm-up. You can additionally perform gymnastics for the joints.
2. Stretching after exercise will consolidate the effect of training, reduce fatigue and soreness. It also helps shape the correct body contours.
3. Before training, it is important to exclude any snacks an hour and a half before exercise and an hour after it. You can even drink a glass of water only 15 minutes after all exercise. For those who need to accelerate the growth of their oblique muscles, you can also add protein or gainer. The stomach should not be overloaded, but the feeling of hunger during training does not help. This can cause nausea and dizziness - you won’t be able to give 100% in training.
4. In order for strength exercises to actively burn fat, the diet should contain more protein foods, as well as fresh vegetables and fruits. It is better to avoid fast carbohydrates completely.
5. An important factor when performing exercises is proper breathing. If you hold it while twisting, the oblique muscles do not contract completely, since there is oxygen in the lungs. This reduces the effectiveness of training. Correct breathing is inhaling while stretching and exhaling while contracting the muscles.
6. Daily exercise will not speed up the formation of the desired abs: the muscles need rest. To fully recover after two full workouts, you need a day to recuperate.
7. It is not recommended to actively pump the lateral abdomen in childhood. Only a fully formed body is able to withstand such stress.

The oblique muscles, located on the side of the body, are the largest group that requires special attention. If you work them regularly, you will develop not only abs, but also a powerful corset that supports the spine and allows you to work with more weight in the future. Trained oblique muscles protect against displacement of the discs when lifting a barbell and injuries associated with twisting the torso (in boxing, for example, or in hockey).

Third level

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

Simple bends with weights

This exercise is difficult to perform because your lower back must be “trained.” However, it allows you to quickly and effectively pump up the oblique abdominal muscles.

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

If you feel that there is not enough weight, add weights to the bar. When bending, keep your body straight and do not lean forward or backward. Return strictly to the starting position without deviating from the vertical.

Tilts with rotation

You could say this is a stronger version of the previous exercise because it targets the oblique muscle bundles.

Perform while standing, with your feet shoulder-width apart. A bar with plates (or without, if it’s hard) on the trapezes. You should bend forward and to the sides 15 times, while twisting your body. When doing crunches, the right elbow should be directed towards the left knee and vice versa.

Hanging turns

The exercise requires a horizontal bar and considerable strength, since these are really hard exercises for the abs. Starting position: hanging, hands shoulder-width apart. Straight legs should be raised so that they run parallel to the floor. Holding them in this position, describe an arc with the maximum possible amplitude. Make 10-15 such turns.

Woodcutter

These movements will also help narrow your waist. To perform this, stand sideways to the frame and grasp the handle of the upper block with both hands. Then make 12 chopping movements, while twisting the body towards the opposite shin.

Contraindications

Restrictions for performing exercises on the abdominal muscles include:

• Various kinds of pathologies of internal organs that are somehow involved in training the oblique abdominal muscles. These include: prolapse of organs, bending of the uterus, hernia, malignant neoplasms in the pelvic organs.
• Postoperative period.
• Significant difficulties with the spinal column.
• Pregnancy and postpartum period.
• During the menstrual cycle.

It is not recommended to start exercise immediately after a meal, as this can cause digestive problems.

Basic principles of sports nutrition

Excess weight is not only the consequences of poor nutrition, but also a disruption of the metabolic process in the body. The body of a person trying to lose weight, and even more so, going to the gym, needs an additional supply of vitamins and microelements, including proteins and amino acids.

Often, it is the lack of certain substances in the body that causes excessive appetite and, as a result, increased body weight.

Therefore, the term “sports nutrition” is applicable to various kinds of biologically active supplements, which are an additional help for the body during the period of dieting and active physical activity.

There are different types of sports nutrition preparations - these can be capsules or tablets, powders or cocktails:

1. Amino acid and protein supplements are most often available in the form of cocktails. They are an additional source of protein for growth and strengthening of muscle mass.
2. Gainers are a complex of useful substances that combine proteins with carbohydrates in strict proportions. This drink allows you not only to keep your muscles in order, but also to restore the strength expended on active physical activity.
3. Complex dietary supplements contain vitamins and minerals.
4. Fat burners break down fat cells or influence the body so that it begins to do this on its own.
5. Energy drinks help increase endurance.

Synthetic drugs and hormonal anabolics are not sports nutrition. This is a doping prohibited in sports that can harm health.

It is necessary to use only products made from natural raw materials and safe for the body. It is important to choose the right sports nutrition system, depending on the individual characteristics of the body and physical activity.

But how to choose sports nutrition for women? A gym trainer can best help you with this. If it is not possible to attend a sports club, then at home you should adhere to the “do no harm” strategy. Then it will be possible to achieve the necessary indicators quickly and painlessly.

Recommendations from professionals

• Training frequency. It is forbidden to perform exercises on the lateral abdominal muscles every day. High-frequency training has a negative effect on muscle fiber. If for guys pumped up abs are a pleasant addition to an aesthetic figure, then for girls it means extra centimeters at the waist and psychological complexes. The number of workouts should not exceed 3-4 per week. Read also: Exercises to strengthen your back muscles.
• Breath. Plays a key role in physical exercise, especially the abs. During the lifting phase, it is necessary to exhale deeply in order to relieve pressure in the abdominal cavity and increase the range of movement. During the descent phase, taking a deep breath allows you to stretch the muscle fiber as much as possible. Peak load is prohibited at the moment of holding your breath, blood pressure rises sharply.
• Number of repetitions. 12-15 repetitions are the golden mean for the lateral abdominal muscles. It must be remembered that the “sides” change one by one.
• Technique. Correct technique is the key to beautiful muscles. The athlete must feel every muscle of the lateral press. Chaotic movements on the bench will not bring the desired result. You should remember the words of the great Arnie: “If you pump a muscle, think about the muscle.”

Fat is the enemy of the abs

The presence of subcutaneous fat significantly complicates the process of forming sculpted abs. The secret of success is simple: the load on the lateral abdominal muscles should constantly increase. In this case, the athlete must adhere to a strict diet rich in proteins. A properly formed diet will allow you to get rid of visceral and subcutaneous fat in a short time.

Working out the abdominal muscles should begin after losing excess weight. Otherwise, physical exercise will help increase the endurance of the abdominal muscle tissue.

There is a stereotypical opinion among domestic athletes: a high-intensity load on the side muscles will allow you to achieve relief and get rid of hanging sides. In fact, the picture is diametrically opposite; 80-90% of success lies in a properly selected diet.

After completing the training complex, it is necessary to carry out comprehensive stretching, which will avoid the “bodybuilder” effect. In addition, stretched muscle fiber grows more intensely. Before performing exercises, it is recommended to consult with your doctor.

Home workout program

At home, the principles of building a program are no different from training in the gym. Only the exercises change.

Program for training the abs once a week:

Three day program. First workout:

Second:

Third:

Lateral bends

Standing straight, place your feet shoulder-width apart. Tilt the body to the sides, and when returning, try to strain the lateral areas of the press.

The exercise will be much more effective if you take a dumbbell in the hand opposite to the tilt.

It is also advisable to do two approaches, the first to work on one side, and the second on the other.

It is advisable to do 3 sets of 15 repetitions. If you experience pain in the spine, stop doing it.

When working out in the gym, you can resort to using a special bench, which will relieve some of the tension from the spine and isolate the load.

It is a stand with leg support. Positioned at an angle, the athlete makes the same movements as in the standard version.