How to train next to the abdominal muscles how to train the side abdominal muscles

Both sides of the abdominal flab is the cause of the increase in waist circumference, the muscles on both sides of the abdominal muscle is the internal and external oblique muscles, then the next introduction of the abdominal muscle on both sides of how to practice?

Russian turn

The Russian turn is a movement that I believe you are not unfamiliar with, it can stimulate the rectus abdominis, the internal oblique abdominal muscles and the external oblique abdominal muscles.

Action essentials

1, lying flat on the ground, knees bent, feet on the ground, you can also choose to hang in the air. 2, the body lifted almost 45 °, ten fingers together, the body slowly rotated from side to side. 3, until the hand touches the ground and then return to the center, and then to the other side of the same action.

Elastic band reverse rotation

The three main functions of the core muscle groups include anti-rotation, anti-extension and lateral flexion and extension, the latter two can be exercised through the plate support and side plate support, but the first one can only be done through the elastic band reverse rotation.

Action elements

1, the elastic band will be fixed at one end. 2, people straight hands straight grasp the elastic band, and the elastic band pulled to the front of the chest. 3, pull tight for 10 seconds and then relax, repeat 3-5 times for a group, the process to ensure that the body is straight.

Kneeling brace

This exercise can achieve the purpose of anti-extension and anti-rotation at the same time, in addition to improve body coordination

Action requirements

1. Kneel on the ground with your feet, palms on the ground, head and spine in a straight line. 2, the right arm is raised and straightened, the left foot is raised and straightened at the same time, forming a straight line. 3, adhere to 10-20s and then change to the other side.

Supine cycling

First of all, of course, is to exercise the abdominal muscles, followed by the movement of the side turn can help you exercise to the external abdominal obliques

Action elements

1, legs on the ground, back lying on the ground, abdominal muscle force up until the shoulders off the ground. 2, hands like doing sit-ups to hold the head. Twist when extending the right foot, try to let the right elbow touch the left knee. After repositioning, extend the left foot so that the left elbow touches the right knee. Repeat 10 times on each side.

Hanging leg lifts

This movement can be a good exercise for the external oblique and rectus abdominis muscles, in addition because of the hanging relationship your shoulder and arm strength will also be exercised, especially wrist strength.

Action essentials

1, the starting position and hanging leg raises, hanging under the bar, legs straight. 2, the body slightly to the side, as high as possible to lift the legs, while turning the torso. 3、Stop at the top of the lift and hold on for a while. 4. Lower your body in a controlled manner, return to the starting position, and then repeat the above exercise on the other side.