How to build the lateral abdominal muscles?
Thin waist and flat stomach - the dream of every girl. The fair sex are willing to limit yourself to food, every morning to perform exercises for the abdomen, use of the sauna, if only to get rid of extra fat. One of the most problematic parts, where fat sticks easily and quickly and spoils all picture are the sides, so the question of how to pump up the side abdominal muscles does not lose its relevance.
Get rid of the sides will not be a huge difficulty, most importantly, regularly and systematically to carry out exercises on the area of the waist, and, of course, follow the diet, which affects 50% of success .
For most women the question remains on how to pump up the side of the press, which today we give you the answer. By the way, if you do not have the opportunity to attend a fitness club, you may well be able to do it at home.
How to quickly pump up the press side of the house?
- The slopes of the way. Stand up straight, shoulders, lower down, the crown stretch up, put his feet shoulder width apart. Take in each hand dumbbell or water bottle. Slowly lower to the right as low as possible, stay for 3-5 seconds and return to starting position. Repeat 20-25 times in each direction. During the exercise, make sure that the basin remained motionless, not throws it back, and the body does not lean forward.
- Side hikes. Lie on your right side, right arm lay perpendicular to the torso. Simultaneously, slowly raise your legs straight and your upper body up, stay in this position for 3-5 seconds and return to starting position. Repeat 20-25 times in each direction. During the exercise, make sure that the trunk was straight, do not throw back his pelvis back.
- "Pendulum". Lie on the floor, hands, spread to the sides, bent at right angles to the legs perpendicular to the floor, lift up. Slowly lower your legs to the right so that the blades were pressed to the floor, pause for 3-5 seconds and return to starting position. Repeat on each side 20-25 times. If the exercise seems too easy, then you can straighten your knees, greatly complicate the task itself.
- "Plank". This universal exercise, which involved almost all the muscle groups, and is particularly well worked out waist region. Get down on the forearms, feet put on the toes, be sure the body to have a clear parallel to the floor. Stay in this position for 3-5 minutes. During the exercise, make sure that you do not cave in at the waist.