The desire to get beautiful figure requires effort. healthy image life, proper nutrition and regular exercise are essential steps towards perfect body. The fair sex is especially sensitive to the parameters of the waist. Side bends with dumbbells for girls are perfect for this zone. This simple technique will allow you to get rid of extra centimeters and acquire a beautiful bend in the waist.

Theoretical aspect

This exercise is an isolation exercise. Usually these techniques are aimed at specific muscle groups and are as productive as possible. Specifically, in this case, the impact occurs on the oblique muscles of the abdomen. Therefore, it is especially useful for owners of "ears" in this zone. Tilts with dumbbells to the sides for the waist are made in both directions. Both external and internal muscles. Small areas along the spine are also involved.

Among the areas that are directly affected by tilts to the sides with standing dumbbells, we can distinguish:

• oblique muscles;
• square, lumbar and pectoral muscles;
• the middle of the trapezoid.

Of course, this is not the whole list of zones worked out using this technique. However, the focus is on them. First of all, the exercise is suitable for those who have difficulties with the abdominal muscles.

Benefits of slopes

In addition to the obvious benefits of the load, there are other positive aspects of training, including tilts with dumbbells to the sides for the waist:

• increased elasticity of the oblique muscles;
• development of an even posture;
• the ability to get rid of the "ears";
• help in the fight against excess body fat in the affected area.

These consequences of regular practice make the technique attractive for those who want to have a beautiful and toned body. But it should be understood that the implementation of any exercise requires the study of its aspects and full adherence to them.

Execution features

Exercise is difficult to attribute to complex. It does not require additional physical training or any special training. However, this does not mean that performance can be taken lightly. Having chosen tilts with dumbbells to the sides while standing, do them clearly according to the plan described below:

1. Take the position of "feet shoulder width apart." Take a dumbbell in your hand. It should be parallel to the body. The second hand must be pressed to the torso. Keep your head straight and look ahead. Important - tighten the press, already taking starting position.

2. Inhale deeply. Remember to keep your back straight. Bend your torso as far as your body allows. At the bottom point, hold for a few seconds. Start exhaling and returning to the starting position at the same time. Do the required number of repetitions.

3. Change the position of the body by shifting the dumbbell to the second hand. Do the same for the other part of the body.

This is the most classic version, according to which tilts are made with dumbbells to the sides for the waist. There are several more complex methods. The exercise can be performed in the position:

• sitting on a fitness ball, bench;
• standing with a weighting agent on the shoulders;
• holding a kettlebell in his hands.

Whether you're doing standing dumbbell curls or some other variation of the technique, keep in mind the regularity and high intensity of your workouts.

Subtleties of technology

To achieve maximum results, you should follow some rules:

1. Pay attention to the position of the weighting device. It should not be leaned against the body. You need to keep the dumbbell strictly on weight.
2. Do not try to lower the body too low. Listen to your body.
3. When doing side bends with dumbbells while standing, control the abdominal muscles.
4. Remember that they must work. Keep them tense.
5. Do not forget to fix the position when you reach the bottom point. This helps with the development of the "sides".
6. The back should be straight. The body should not move forward or backward - strictly to the side.
7. Do not hurry. Choose a moderate pace and follow it.
8. Don't use too much weight.

Following these rules will almost completely ensure a good and productive workout.

Do tilts really clean the sides?

The very fact that tilts with dumbbells to the sides for the waist are isolated exercise, leads to the idea that they completely cope with the problem of extra centimeters. However, it doesn't always work that way. Much will depend on how you follow the rules of this workout. Surprisingly, the effect can be different, up to the opposite.

First of all, there is a focus on developing the strength and elasticity of the oblique abdominal muscles. However, the provision of these parameters does not at all mean that the girth in this zone will decrease. The fact is that usually the sides are excess fat. And tilts to the sides with dumbbells for girls affect, first of all, the muscles. So those who want to get rid of body fat will have to supplement their workout with nutritional adjustments and cardio. Only if all these points are observed, it will be possible to quickly and productively achieve the desired result.

But too intense tilts to the sides with dumbbells can even be harmful to the waist. This is due to the fact that the muscles will begin to “displace” internal fat, creating extra centimeters. Thus, we can conclude that exercise, in itself, is not a panacea. Only in a complex it will help to achieve smartness and harmony.

How often to exercise

Everything is very individual here. For some people, the process is extremely slow. Others can build muscle quickly and without too much intense training. The main guideline for beginners is classes 2-3 times a week. This will be enough to get noticeable changes. At the same time, you will not overload the body with unnecessary stress.

As already mentioned, training must be supplemented with a change in diet. You can also include cardio loads. For example, to warm up, you can run in place. Getting used to exercise, You will create for your body all the conditions that will help it come into the desired shape.

In conclusion, it is worth noting that this technique does not apply exclusively to women. Given that it affects the muscles directly, it can be understood that the exercise can become great option for support beautiful shape and for the male press. The main thing is to remember that in all workouts, regularity is the main parameter. Only with its help you can achieve your goal.

Side bends are a very simple and very effective exercise aimed at strengthening the oblique muscles of the abdomen and reducing the waist. Despite the simplicity of the technique, which is familiar to us from the school bench, not everyone performs the exercise correctly. At the same time, depending on the technique, the results may be different. The waist may increase due to the muscles, but the fat layer will not decrease at all. Therefore, it is recommended to study the technique of performing the exercise in order to achieve the results that you need.

Side bends for the waist, which are most often performed with weights, are aimed at strengthening the oblique abdominal muscles, reducing the waist and getting rid of the “sides” hated by many. However, keep in mind that the results can be opposite if the technique is violated - the muscles can become stronger, but the waist will not decrease at all, but only increase due to the muscles.

Also, inclinations help improve posture, and if you do them with two dumbbells, then also pump your arms.

Tilts to the sides: what muscles work

The main load of the torso to the sides is given to the external oblique muscles of the abdomen. If they are well designed, they allow you to get beautiful curves of the silhouette. Additionally, the rectus abdominis, internal obliques, and stabilizers are involved.

Also, such lateral slopes create a load on lumbar spine, so the importance of proper technique is very high.

Exercise technique

The side bend exercise is usually well given even to beginners, provided that they have mastered the correct technique. AT classic version it will look like this:

• Place your feet shoulder-width apart. Take a dumbbell in one hand (if you use one), put the other on your belt or put it behind your head.
• Tighten your abdominal muscles, straighten your shoulders, fix your hips so that they do not move to the sides, twist your tailbone forward a little. Make sure that there is no deflection in the lower back.
• Lean vertically as far as you can. First, lean to one side, while stretching the opposite side, then gently move into a lean away from the weights. Just then, the oblique muscles begin to work. When moving, the press should be tense. Don't relax him for a second. The movement of the dumbbell should go clearly along the leg.
• If you find it difficult to perform a side bend, you can bend your knees a little.

Tilts for the abdomen are done with only one dumbbell. The use of two shells is justified if you want to pump your arms at the same time.

Exercise variations

Tilts to the side for the sides can be performed in different ways depending on the absence or availability of inventory:

• If you are doing an exercise without weights, both hands can be fixed behind the head. You can slightly increase the load if you raise your clasped hands above your head.
• In addition to dumbbells, you can use a kettlebell, a bar from a barbell or a body bar on your shoulders, and, in principle, any other weight. At home, you can replace the dumbbell with a bottle filled with water.
• Tilts with a crossover. In this case, tilting upper block will be pulled down with one hand.

Tilts can be performed sitting on the bench. In this case, it is better to use a barbell or neck as a burden. In the classic version, the required number of repetitions is first done for one, and then for the other side. If we talk about the pendulum exercise, tilting to the side with weights is done alternately in one direction and the other. In this case, you can take a light dumbbell in both hands.

If your goal is to burn excess fat in the abdomen, then do exercise in 3-4 sets, at least 20 repetitions on each side, alternating approaches to the right and left. Perform reps relatively quickly, however, without jerking, and make sure that the press is always tense. It's better to use slopes in the program like additional exercise, that is, put it at the end of the workout, when you have already done the main exercises.

To lose weight, supplement the exercise with a diet correction.

Also, keep in mind that local weight loss can not be basically. The body always loses weight evenly, and the main task of those who want to lose weight is to create a calorie deficit. Only in this case the exercises will be effective.

If your goal is not weight loss, but a targeted study of the abdominal muscles. Oblique muscles are worked out during inclinations in any case, but when performing the exercise, you can take into account the following points:

• Perform bends slowly.
• It is enough to do 2-3 sets of 8-12 times, alternating approaches to the right and left.
• Do not overdo it with weights - too large, as a rule, are inappropriate.

Contraindications and precautions

As such, slopes in each direction do not have contraindications. Unless, caution is needed for problems with the lower back, since a considerable load is placed on it. Please note that you need to be careful with the scales. Fight the temptation to grab a dumbbell right away heavy weight. This can pose a risk to the spine. In addition, heavy weight training is primarily aimed at muscle growth, so they are not suitable for you if you want to lose weight. It is better for women to use weights up to 3-5 kg, and for men - up to 7 kg. It is better to let the weight be less, but the number of repetitions is more.

Also, consider the following precautionary measures:

• If you do bends with a deflection in the lower back and, while relaxing the stomach, then the lumbar region will receive the load, and not the muscles that we need. This can provoke a number of injuries up to a hernia.
• When turning the body during execution, abrasion of the intervertebral discs and pinching of the nerve endings is possible.
• If you train with more weights, the muscles will increase in size, as a result of which the width of the waist may also increase.

Tilts to the sides: video

As we can see, despite the simplicity of the exercise, it still involves certain nuances. The videos below will help you understand them better, on how to do side bends correctly.

Everyone knows that it's beautiful relief press- the key to an attractive figure. That is why we are so eager to find effective exercises that will help us for a short time show off "cubes" on the stomach. There are many exercises and techniques that allow you to pump up the press and, if performed correctly, good results will not keep you waiting. However, if you think that such a load is not enough for you, we suggest that you try exercises for the press with dumbbells.

So the additional load on the abdominal muscles will make the exercises more effective and will allow you to achieve the desired results much faster. It must be emphasized that in the course of their implementation, it is not the number of repetitions that you have done that is important, but the number of approaches and the variety of exercises. Next, we will consider in detail the options for how to pump up the press with dumbbells.

Dumbbell ab exercises are based on classic exercises, but weights are used. The location of the dumbbell can be either behind the head or in front of you. It is better to start training with a small weight (up to 3 kg) and gradually increase it. It must be remembered that before proceeding to, you need to do a warm-up to warm up the muscles. A set of exercises for the press with dumbbells is an alternation of uniform loads on different groups of abdominal muscles, which will allow you to form a beautiful relief silhouette.

Exercises to work out the muscles of the upper press

Another option is no less effective. The starting position is similar to the first, but the arms are extended in front of you parallel to the floor. We make lifts of the upper part of the body. Exercises are performed 15 times in several approaches.

You can also try the exercise with a load, both on the upper and lower abs with dumbbells. To do this, we lie down on our backs, arms with dumbbells are located along the body, and legs are at right angles to the floor. As you inhale, slowly tear your shoulders off the floor and stretch your arms up. As you exhale, slowly lower yourself down. It is not recommended to perform this exercise abruptly so as not to damage the back muscles.

Exercises for oblique and lateral abdominal muscles

To work out this zone, we take a position - lying down and throwing left leg on a pre-bent right. elongated left hand we securely fix it perpendicular to the body, and take a dumbbell in the right and bend it. Now we stretch the right elbow to the left thigh. The exercise is performed 15 times, after which they change the arm and leg. This exercise allows you to use not only the oblique muscles of the press, but also the lumbar.

Also you can try next exercise. Starting position - lying on your back, legs bent, and feet firmly on the floor. Holding dumbbells in our hands, we alternately stretch to the right leg, then to the left. During execution, make sure that the muscles of the press are in tension, and not the back or legs.

Another exercise for the press with dumbbells “mill” also gives good results. Starting position - standing, feet shoulder width apart. We spread our arms to the sides and lower the body parallel to the floor, while in no case do we bend. Having firmly fixed the body in this position, we swing like a windmill. Turning the body, we try to touch the fingers of the opposite foot.

From physical education lessons, we know about the body tilts to the sides. For this exercise, we need a medium weight dumbbell. We take a standing position. We take a dumbbell in one hand, put the other on the waist. Now we slowly lower the arm with the dumbbell along the leg to the maximum low level. It is very important that during the exercise the back is even, you cannot lean forward.

Exercises for the lower press

The lower part of the press will allow us to pump “body lifts on a chair”. And so, the starting position is sitting on a chair, while you need to fix the feet (at home, you can use the gap between the floor and the sofa). Crossing your arms over your chest, lower your body parallel to the floor. It is important to ensure that the buttocks are on the very edge of the chair surface. Now slowly rise and return to the starting position. To make this exercise more difficult, take a dumbbell in each hand.

You can also work out the lower press with dumbbells using the following exercise. Starting position - lying on your back, arms extended along the body. We bend our legs at the knees with a dumbbell sandwiched between the feet. While inhaling, we do leg raises without releasing the dumbbell. Exhale - slowly lower your legs. The range of motion should be maximum.

If the exercise seems not difficult enough for you, you can do it with straight legs. Please note that during the leg lift, both are actively involved and lumbar muscles, therefore, try to transfer the load to the press as much as possible.

If earlier the classic exercises seemed too boring to you, now you have the experience of how to pump up the press with dumbbells. Weights will make your workouts more productive and will soon help you achieve excellent results. Ab exercises with dumbbells are very effective method make your figure irresistible.

The abdominals are the largest muscle group human body which is also difficult to correct. Slim stomach with the notorious embossed "cubes" - the result of hard quality training and a low-calorie diet.

To achieve the desired goal, namely an elastic, toned abdomen with a minimum fat layer, exercises for the press with dumbbells for women will help. Working with weights helps not only to tighten muscle corset but also burn extra calories. You can train with dumbbells in the gym and at home. About the most effective exercises- Further.

Training complex

Under the concept of "abdominal pressure" fall:

• straight;
• pyramidal;
• oblique;
• Transverse abdominal muscles.

Each of the above muscles requires special exercises for women on the press:

• Qualitatively work out oblique muscles you can do this: the legs are shoulder-width apart, a dumbbell should be taken in one hand, the other is pressed to the body. It is necessary to tilt the body towards the lowered upper limb. The number of executions is twenty times for each hand.
• exercise on rectus muscles press with dumbbells for women. Starting position - lying on your back, arms with dumbbells (the weight of the weighting agent is small) are crossed on the chest. You should slowly raise the body no more than forty degrees, and at the same pace lower it to the floor. The total number of repetitions is 30-40. Over time, the burden can be increased.
• transverse muscles require such work: the initial position of the body is lying on the back, hands with weights are behind the head. You should simultaneously raise the body and legs and slowly lower them to the floor. To achieve the desired result, the exercise is repeated at least thirty times.
• Workout to work out pyramidal muscles belly. Starting position - lying on your back. At the same time, the hands are wound behind the head, a dumbbell weighing at least a kilogram is clamped between the feet. The legs rise literally a few centimeters above the floor, linger in this position for a couple of seconds, and then gradually go down. Number of repetitions: two to three sets of 20-30 times.

Video " A set of exercises for girls and women. Dumbbell exercises»:

Effective abdominal exercises

Consider other dumbbell workout options that you can do at home:

• Diagonal twists. Arms with weights are bent at the elbows, pressed to the body. The body must be slightly raised and alternately touch the opposite knees with the elbows. The total number of repetitions is from 30 to 50.
• Hull lift(in the hands - weighting agents), without lifting the lower back from the floor. It is necessary to perform three sets of 20 times.
• Exercise "Book": simultaneous lifting of arms with dumbbells and legs so that at the maximum point the forehead reaches the knees. The optimal number of repetitions for this exercise is thirty times.
• The starting position is standing, while the legs are shoulder-width apart, hands with dumbbells are tightly pressed to the body. It is necessary to alternately lower upper part torso to the sides (do it smoothly, without jerking). This exercise perfectly works out the oblique muscles of the abdomen and “makes” the waist.
• starting position - side plank. Dumbbell - in the free hand, which is located on top. The leg, bending at the knee, is pulled up to the elbow of the arm with a weighting agent. The total number of repetitions is ten times for each side.

Before starting to work on the press with dumbbells at home, the fair sex should understand the basic rules for working on this problem area:

• It is better to train on an empty stomach or not earlier than two to three hours after eating;
• It is forbidden to download the press during menstruation;
• The load should be increased gradually. This applies to both the weight of the dumbbells and the total number of sets and reps for each exercise.

The basic rule: you need to train three to four times a week, the duration of classes is at least half an hour, the optimal number of repetitions for all exercises for the press is 20 times.

Starting to play sports, everyone expects to improve their health and make a more elegant figure. But did you know that with unsystematic training, you can get the opposite result, even choosing the simplest exercises that everyone has known since childhood? Let's try to figure out which muscles are useful for tilting to the side, whether they can help to make the perfect waist, and how to perform them correctly.

The classic version of the exercise

Starting position - standing, back straight, legs apart shoulder width apart. While inhaling, you need to bend the torso to the left, bend over until you feel tension in the muscles of the legs. At the lowest point, you should linger for a couple of seconds, after which you can return to the starting position (exhale). Then you should repeat everything from the first step, leaning to the other side.

Beginners often wonder where their hands should be when performing the described movements. In their programs, even professional trainers and instructors offer to do side bends in different ways. Hands can be on the belt, lowered along the body, or one hand is raised up and the other is at the waist. In fact, the effectiveness of the exercise does not change from the position of the upper limbs. Try different hand positions and choose the one that feels most comfortable to you.

Who benefits from this exercise?

It is believed that side bending is one of the most simple ways for girls to make the waist slimmer. At the same time, there are real horror stories among those who want to lose weight that if you do this exercise too often with a large number of repetitions, you can pump muscles and get a rectangle figure that does not have any prominent parts and attractive curves. Where is the truth?

In fact, side bends for the waist are practically useless. This exercise develops primarily and some dorsal muscles corps. With a small number of repetitions, it will help improve the overall tone of the body, slightly tighten the stomach. If you perform it in a "fat-burning" mode - with preheating, a large number of repetitions and weights - you can really develop muscles and get rid of excess subcutaneous fat. Bodybuilding fans advise doing side bends 50-100 times on each side.

Rules and technique

The most important condition correct execution this exercise- keeping the body straight. Before you begin to bend over, you should straighten your back, tighten your buttocks and abs. While tilting, make sure that the movement is made only to the side, but deviating from a straight line forward or backward is not only impossible, but very dangerous. Mistakes like this in adult training can seriously damage your spine. The movement itself - a tilt, should be performed due to the tension of the muscles of the press. The exercise should not be performed too often, if you train seriously, it will be enough to include it in your classes 1-2 times a week. For home workouts, inclines are suitable for repetition every other day, but on condition that they are performed in the amount of 6-15 repetitions.

Contraindications for implementation and possible problems

It is strictly forbidden to do inclinations in each direction for those who have suffered any spinal injuries. If you have any back problems (for example, curvature) or suffer from regular lower back pain, you should not exercise without consulting a specialist. If during training you feel pain and discomfort, the session should be stopped. Also, you should not practice “until you drop”, you should stop doing the slopes as soon as you feel a clear tension in your legs.

Tilts of the body with dumbbells

Almost any simple exercise can be improved a little if you start doing it with weights. How to do It should start with the choice of weighting agent. It will be enough for beginner girls to take small dumbbells weighing 0.5-2 kg. Advanced athletes can choose the 2-4 kilogram option.

The execution technique is the same as for ordinary tilts: take a dumbbell in one hand, place the other in a convenient way and start tilting the body. During movement, the weighting agent should fit snugly against the body. At the lowest point of the slope, as with simple exercise, you need to linger for a few seconds, after which you can return to the starting position.

If you are exercising in the hall, ask the instructor to compose individual program and choose the optimal number of repetitions. If you're exercising at home, remember dumbbell curls are strength exercise and too many repetitions are not required for them. Follow all the rules of execution and train regularly, and then you will definitely succeed!