Exercises for the oblique abdominal muscles are a key component of any athlete's training. Both guys and girls pay a lot of attention to pumping the abdominal muscles, and in order for the press to look harmonious, it is necessary to systematically develop absolutely all muscle groups located in this part of the body, and not just the rectus and transverse abdominal muscles. How to pump up the oblique abdominal muscles - we will tell in detail in this article.

We have selected the most effective exercises for the oblique muscles of the press, with which you can improve your figure and strength, both at home and in the gym. Make a suitable training program, try to perform each movement technically correctly - and you are guaranteed a good result! Within a few weeks after the start of classes, you will be able to see the first results, and if you do not lose patience and begin to exercise regularly, you will very soon become the owner of a relief, toned stomach and a beautiful waist.

Anatomy of the oblique muscles

The abdominal muscles are made up of several zones. In order for the press to be more prominent and aesthetic, the athlete needs to work it out comprehensively. The oblique abdominal muscles help a person bend and rotate the torso. The anatomical features of this muscle group allow you to maintain a beautiful posture of the back and help shape the wasp female waist.

The structure of the muscle group

The oblique muscles of the press consist of an inner and outer region. The external obliques originate at the lower eight ribs and insert near the inguinal ligament, linea alba, tubercle pubis, and crest.

The internal oblique muscles are located near the groin, iliac crest, and thoracolumbar fascia. This muscular zone is attached near the pubic crest as well as the cartilages of the lower ribs.



Basic functions in the body

The oblique abdominal muscles allow any person to perform a large number of movements. Their main function is to turn the chest to the side. Also, this muscle zone plays an active role in many physiological processes in the body. The oblique muscles of the press are involved in the tension of the abdominal region. This process occurs during childbirth, as well as during emptying.

A well-pumped muscle allows you to perform various flexions in the lower back. You can lean to the right and left, as well as lift the pelvis forward. Regular exercise will help reduce the level of stress on the spine and correct posture. Systematic exercises will help improve the functioning of the gastrointestinal tract and avoid unpleasant bloating in the abdomen. Regular pumping of the target muscle group will make the lower torso more prominent and toned.

Benefits of training for oblique muscles

Pumping the abdominals allows the athlete to increase strength in other basic exercises. You will be able to press more, squat, and pull the barbell better. Exercises for the oblique muscles of the abdomen should be performed not only by bodybuilders and powerlifters, as is commonly believed. Most often, this zone of the abdomen is pumped by athletes (throwers of sports equipment), snowboarders, figure skaters, gymnasts, boxers, representatives of some team sports, and of course, crossfitters.

Common Injuries

It is very important to perform all movements with the correct technique, as well as work at a slow pace. Before starting the class, you should warm up well. Warm up not only the oblique muscles of the abdomen, but also other parts of the body. Thus, you can avoid troubles and various injuries.

So, what kind of injuries can be caused by improper exercise technique? Consider the most common problems, their causes and symptoms:

1. Sprains are the most common injury. Athletes get injured during intense training. The structure of muscle tissue may be disturbed. In the event that you feel sharp pain in the abdominal area, and it is unpleasant to bend the body, consult a doctor. In some cases, athletes suffer from bruising. Your body temperature may rise. The duration of the recovery process depends entirely on the severity of the injury.
2. Regular aching pain can occur if you exercise too often and a lot. Between workouts, the athlete should rest well in order to avoid the effect of overtraining.
3. Pain in the abdomen does not always occur due to errors in the execution technique. You could just be blown away. Be sure to consult a doctor if the problem could not be solved on its own by reducing the frequency, intensity of training and reducing loads. An experienced specialist will be able to make the correct diagnosis and prescribe treatment.

And now from theory, let's move on to practice and consider the most effective ways to pump up the oblique abdominal muscles? To do this, you must create a training program that will suit your individual characteristics. The oblique abdominal muscles are a very large muscle area in the body. She receives a load not only during lateral twisting. Other popular basic exercises will also have a positive effect on the development of the target muscle group.

Exercises for men

The oblique abdominal muscles need to be trained regularly. Popular exercises for men will help you achieve effective results in a short period of time. Bodybuilders most often perform several common exercises in one lesson. In the gym, athletes work with the help of special sports equipment. You may need pancakes from the bar, fitball, and dumbbells.

This exercise is performed by many athletes who regularly visit the gym. Work with a block simulator. This exercise for the oblique muscles of the press is also often performed while lying on a fitball.

1. Stand firmly on your feet (or on your knees), straighten your back.
2. Grasp the special handle that should be attached to the top unit.
3. Pull in your stomach, tighten your abs.
4. Exhale - bend your torso to the side, oblique abdominal muscles should be involved in the work.
5. In the lower phase of the movement, you need to hold out for a few seconds.
6. Inhale -
7. Do a few reps of side crunches on the crossover.

Perform the movement only due to the muscles of the press, do not bend over due to the efforts of the back. Don't move back and forth. Work smoothly, without jerks. You should do 10-12 reps per set. The number of approaches depends on the goals of the training process.

Turn on the block ("lumberjack")

This movement is performed on a block simulator. In addition to the oblique abdominal muscles, the transverse and straight sections receive the load. This exercise is often included in the training plan of exceptionally experienced bodybuilders.

1. Take the special handle with both hands. Do not bend them at the elbow joint.
2. You must stand sideways to the simulator.
3. Turn the body to the side, while you need to firmly hold the handle and pull it towards the thigh.
4. Return to starting position.
5. Perform several repetitions of the rotation on the block.
6. Stand up to the simulator with the back side.

Keep your arms straight throughout the exercise, they should not be bent. Also, do not move with jerky movements. The legs must be in a static position. It will be enough for you to complete 3-4 sets of 10-15 repetitions in each of them.

This movement is best performed on a fitball. This is a special sports equipment that has the shape of an ordinary ball. It is very elastic, and also quite large (diameter - about 65 centimeters). Such turns of the body allow you to perfectly work out the lateral muscles of the press. Also, the oblique and straight muscle groups of the abdominal region of the body receive the load.

1. Lie back on the fitball, the gluteal area should also be located on the ball.
2. Spread your legs on the floor, lean firmly on them.
3. Straighten your arms up and also close them together behind your head.
4. Tighten your abdominal muscles.
5. Slowly turn to the right side, and then return to the starting position.
6. Make a left turn.
7. Do a few of these repetitions.

Very often, experienced athletes are engaged with the help of weights. You can pick up a special pancake or dumbbells. Hold them firmly with both hands. You can perform the maximum number of repetitions in three to four sets.

Tilts on the lower block

This exercise must be performed using the lower block. Work at a slow pace. The movements are similar to side crunches on a crossover (upper block).

1. Stand firmly on your feet, straighten your back.
2. Grasp with one hand the special handle that should be attached to the lower unit.
3. The simulator should be on your side.
4. Perform torso tilts in the opposite direction from the block.
5. Hold for a couple of seconds at the bottom of the movement.
6. Return to starting position.
7. Do a few repetitions of the incline on the block.
8. Turn to the other side, and then continue to perform movements.

This exercise must be done clearly and without jerking. You need to work at a slow pace. The bodybuilder must fix the position of the legs. For one approach, the athlete performs an average of about 10 repetitions of the exercise.

Effective exercises for the oblique muscles of the press are very often performed using heavy dumbbells. Samson bends are one of the most popular such movements. This sports element was invented by the Lithuanian strongman Alexander Zass. His stage name is Amazing Samson. You will need a pair of dumbbells for this exercise.

1. Stand up straight, straighten your back. Legs shoulder width apart.
2. Take a pair of dumbbells, raise them above your head.
3. Slowly lower the body to the right side, do not bend your elbows.
4. Return to starting position.
5. Lean to the left.
6. Do some of these exercises.

Work very carefully. Beginners should exercise with light sports equipment. Make sure the dumbbells don't fall down. 3 sets will be enough for you, in which you need to do 10-12 repetitions.

Exercises for women

Most often, guys and girls who work out in the gym do the same exercises for the press. The structure of this muscle zone is identical in representatives of different sexes. Thus, any available abdominal exercises can be suitable for women. However, it should be noted that there are still several features of the training process for the fair sex:

• only those movements need to be performed. which do not cause any discomfort, pain and other unpleasant sensations;
• exercises for the oblique abdominal muscles for women must be performed regularly at every workout, since it is the ladies who are more prone to the formation of fat deposits on the sides;
• girls can exercise without the help of heavy sports equipment. To make a beautiful waist, you will not need a variety of dumbbells and kettlebells, it will be enough to work with your own weight;
• do not strive to perform complex tasks, focus on simple exercises that will help to work out the target muscle group in a complex manner. Simple does not mean ineffective;
• it is not at all necessary for women to specifically focus on the movements that are designed to pump the lateral press - systematic exercises will help achieve the desired goal.

The program for classes in the hall

How to pump up oblique abdominal muscles in the gym? You can pump the press both in a separate workout, and on the same day with pumping another muscle group. It is very important to determine the main purpose of the classes. You can work on the mass and on the relief. Before starting the training, it is important to draw up the right training program. In order to reduce the level of subcutaneous fat, the athlete must work very hard, performing the maximum number of repetitions. Use heavy weights if you want to increase your overall body weight.

An experienced trainer will help you create a training plan. Also, the mentor will monitor the technique of work and progress. In order to work out the oblique muscles of the abdomen as efficiently as possible, you also need to load the transverse and straight areas.

An exemplary lesson plan may consist of the following exercises:

In one workout, it is enough to perform only 3-5 exercises. After a couple of weeks, you need to change the training plan. Muscles should not have time to adapt to the load.

Exercises for home workouts

How to pump up oblique abdominal muscles at home? Very simple! The oblique exercises that we offer below can be performed in almost any condition. In order to pump the press well, you do not always need to buy an expensive subscription to a fitness center. The main thing is to have patience and strive for the goal.

This movement is considered basic. It is performed by all athletes who seek to qualitatively work out the abdominal muscles. The exercise allows you to load the inner and outer oblique area of ​​the press well. Exercise on a special gymnastic rug.

1. Lie down on the floor. The legs must be bent at the knees.
2. Hands should be located at the back of the head, do not move them while performing twists. Elbows need to be spread apart.
3. With the help of the efforts of the press, tear yourself away from the surface.
4. Turn your torso to the side, you can touch your right elbow to your left knee.
5. Return to starting position.
6. Do 3-4 crunches.

This exercise can be done in every workout. Work at a slow pace. During the movement, you can not pull your hands forward. The athlete can perform the maximum number of repetitions per set. The pelvis should be in a neutral position.

This isolating exercise will help to purposefully pump the internal and external oblique muscles of the abdomen. It is very important to perform all movements technically correctly. You will need a gym mat. Also, if possible, practice with a fitball.

1. Lie down on your side. Legs can be slightly bent at the knee joint.
2. The right hand must be straightened forward and put on the floor, hold the left behind the head. If at the beginning of training it will be very difficult for you, you can keep both hands behind your head at first.
3. With the help of the efforts of the side press, lift the torso up.
4. Fix the position of the body in the upper phase of the movement.
5. Return to starting position.
6. Do a few reps of side crunches.
7. Turn over to the other side.

Twisting is considered one of the best exercises for pumping oblique abdominal muscles. It is very important to keep your back straight without arching it. Work smoothly, without sudden jerks.

Lateral slopes

Athletes regularly perform side bends at home. Thus, they can effectively pump the oblique muscles of the abdomen. The muscles of the lower back and hips also receive a load.

1. Stand firmly on the floor. Legs shoulder width apart.
2. Raise your hands up and clasp in the castle. Or raise one hand up and put the other on your waist (when you change the side of the slope, the hands also change position.)
3. Do not bend your back, tilt your body to the side.
4. Return to the starting position, movements must be performed along the body in the same plane.
5. Do about 15 repetitions on each side.

It is best to exercise with the help of special weighting agents. At home, you can use a regular backpack. You need to put books in your bag, and then take it in your hand. Thus, the press will receive the necessary load.

This basic movement is very popular among many athletes. It will help the bodybuilder develop not only the lateral press, but also work out the gluteal zone well. Recommended for girls.

1. Lie down on your back. One arm must be straightened in front of you, and the other bent at the elbow joint. Position it around your chest.
2. Close your legs together, and then lift them as high as possible. Don't lift your hips off the floor.
3. Lower your legs down. Do it smoothly, do not relax the abdominal muscles.
4. Perform about 10 reps of lying leg raises, and then turn to the second side.

After a few sessions, you will notice changes in the abdomen. You can work even without the help of special weighting agents.

Hanging pelvic rotations

To perform turns in the hang, you will need a horizontal bar. The crossbar can be easily installed at home. To do this, you need to fix it in any doorway, or buy a Swedish wall.

1. Jump onto the crossbar. Bend your knees.
2. Raise your knees up, while it is necessary to reject them alternately to different sides.
3. In the upper phase of the movement, fix the position of the legs for a second.
4. Perform several rotations of the pelvis in a row in a row.

You can also lift up not your knees, but straightened legs. It is very important that the oblique abdominal muscles receive the main load.

This exercise can be done at the end of the session. Thus, you can comprehensively modify the abdominal muscles.

1. Lie down on your back. Fully straighten your upper and lower body.
2. Simultaneously lift up both the torso and legs.
3. At the top of the movement, turn your body to the side.
4. Return to starting position.
5. Perform several such turns.

Turn alternately to the right and left. Work smoothly. Most often, athletes perform 8 V-turns on each side. When performing the exercise, you can work only with your own weight or use weights. It does not have to be kettlebells or dumbbells - you can even take an ordinary bottle of water in your hands and make turns with it.

Home workout program

It is very important to create a high-quality training program for a high-quality study of the oblique abdominal muscles. At home, you can perform the following exercises:

In order to achieve the desired result, the athlete needs to eat right. Eat plenty of protein as well as complex carbohydrates. Don't eat before bed. If there is a large amount of subcutaneous fat in the body, then the desired cubes will never appear.

It is also very important to recover well between classes. An athlete needs 2-3 workouts per week. Thus, it is possible to work out the target muscle group as efficiently as possible. The first results will be noticeable within a few weeks after the start of classes.