Bends with dumbbells to the sides or lateral bends are a very effective and relevant exercise in modern training. It is aimed at increasing strength, endurance, as well as the mass and volume of the oblique abdominal and lumbar muscles. This exercise can be performed using dumbbells, barbells, or a pulley machine. Athletes of various sports use lateral bends in the training process. The oblique abdominal muscles are stabilizing and auxiliary when performing various exercises in the gym. And in many types of martial arts and martial arts, the oblique abdominal muscles protect athletes from enemy blows and allow them to dodge blows.
Benefits and disadvantages of exercise
Benefit:
- An excellent option for developing the oblique abdominal muscles.
- Can be used both at home and in the gym.
- Relevant for any athletes, both in terms of physical fitness, and for athletes of any sports.
- Can be used to develop strength, also in training aimed at weight loss.
- Exercise helps improve posture.
The disadvantage can be considered an increase in waist size due to the development of oblique muscles.
Key Points Before Side Press Workout
It is very important to observe these points when training the lateral muscles. Since their development can affect the appearance of your waist.
Don't exercise on a full stomach
If you perform exercises for the oblique muscles on a full stomach, there may be unpleasant consequences. Such as dizziness or nausea. Therefore, you should wait 1-2 hours after eating. Giving the food time to digest. It is also not recommended to exercise on an empty stomach. After all, for a productive workout, the body needs energy. Where can you get it if there are no nutrients?
Before training you should stretch your muscles
Any physical activity is stressful for our body. And if you don’t warm up your muscles properly before training, you can easily get injured. To avoid this, you should perform a small WARM-UP complex. Particular attention should be paid to those muscles that will be most involved. In our case, these are oblique. For this, simple exercises such as bending and rotating the body are perfect.
It's not quantity that matters, but quality
Many people make one very fatal mistake. Namely, they perform abdominal crunches for a large number of repetitions. But they forget one very important detail. The oblique muscles are a muscle like any other. And for their development, 10 repetitions per set will be enough. The main thing is that when performing, we feel the muscle group that we are trying to load. So you should work on quality by developing neuromuscular connection. An exercise like VACUUM can help with this.
Excessive load
Although the abdominal muscles are very resilient. And it takes much less time to restore them. All the same, you should not overload them too much. Therefore, training the oblique muscles every day is a big mistake. Just 1-2 workouts per week is enough.
Eat right
No matter how hard we work on training our abdominal muscles, without proper nutrition we will not be able to evaluate the results of our labors. Since, due to the excess percentage of subcutaneous fat, they simply will not be visible. Therefore, it is worth reconsidering your diet if you want to create the body of your dreams. And at the same time have a narrow waist.
Workouts should be varied
The abdominal muscles are very fastidious. And they quickly get used to monotonous training. Therefore, they should be constantly surprised with new exercises. Luckily for the abs, there are a lot of them. At the same time, each exercise has the possibility of an easier version of it. So you don’t have to worry that you won’t be able to perform this or that element if you haven’t trained your oblique muscles before.
Stretching the muscles at the end of the workout
After a fruitful workout, you definitely need to stretch the working muscles. And the press is no exception. Stretching improves blood circulation. Calms the nervous system after hard work in the gym. Also, muscle pain will decrease and recovery will be much faster. So take 5 minutes at the end of your workout and reap the benefits.
Technique for performing inclines with dumbbells
- To perform the exercise, you need to choose the appropriate weight.
- Stand straight with your feet shoulder-width apart.
- The hand with the dumbbell should be lowered down without bending at the elbow joint.
- The movement is performed strictly in a vertical position. Do not bend or lean backwards or forwards.
- During the downward movement, inhale; while returning the body, exhale.
Exercises from a horizontal position
A set of exercises for the lateral abdominal muscles (laterals) is also considered very effective. When performed correctly, it removes the load from most of the body, while during the movement, when performed correctly, the main share of the load falls on the trained areas - the lateral abdominal muscles.
Exercise No. 1
IP exercises for the lateral press: lying on your back, arms extended forward, legs bent at the knees. Twists are performed. Stretch your arms alternately to the left and then to the right, lifting your body slightly above the ground using the force of your abdominal and lateral muscles.
Exercise No. 2
Reverse crunches for side press. Place your hands on the floor in line with your shoulders. During the exercise, the shoulder girdle is positioned motionless, without lifting off the surface. The legs are bent at the knees at a right angle and raised above the floor with the abdominal muscles tense. You begin to perform the exercise: lower your legs alternately to the right and then to the left, trying to press your thigh to the floor on one side or the other. Movements should be smooth and measured, and the load mainly falls on the oblique muscles of the abs and sides.
Exercise #3
Another type of crunch for the side press. IP: lying on your back, stretch your arms along the sides of the body and raise them above the floor. Lift your shoulders off the surface so that your abdominal muscles tighten. The legs are bent at the knees and the heels are as close to the buttocks as possible. Now try, by swinging your body to the right to the left, to touch the inside of your ankles with your palms alternately (pendulum movements).
Exercise #4
IP exercises for the lateral press: lying on your back, hands behind your head, legs bent at the knees. When raising your body, you should try to alternately touch the left knee with the elbow of your right hand, and the right knee with your left elbow. Only the body rises, while the legs remain in their original position.
Exercise #5
IP exercises for the lateral press: lying on your side, lean as firmly as possible on the elbow joint of one hand and support the palm of the other in front of the chest. From this position, as smoothly and slowly as possible, try to raise both legs above the floor at once as much as possible. This must be done using the force of the lateral abdominal muscles. After several repetitions, change sides.
As you can see, horizontal exercises for the lateral abdominal muscles are based on twisting the body. This is one of the best natural movements for the human body, which when performed regularly gives the best results. How to properly pump up the side press at home can be answered in special video lessons suitable for both men and women.
Video
Options for side bends with dumbbells
There are many different options for performing this exercise.
- These include barbell bends . This is one of the most popular options. Due to a shift in the center of gravity, the load on the stabilizer muscles and the main muscle group increases.
- Bend-overs with a kettlebell are identical in technique to bend-overs with dumbbells.
- There is a tilt option using the lower and upper crossover blocks with a “D”-shaped handle .
Top 7 exercises for girls
Yes, girls have a little less exercise than boys. But in fact, nothing prevents girls from doing exercises from the boys’ list. It’s just that for girls they are simpler, some of them are taken from the practice of Pilates. Let's look at how a girl can pump up her lateral abdominal muscles at home:
1) SITTING TO THE SIDE.
To perform this, you need to sit down and lean back 45˚. The lower back should be flat. Bend your arms at the elbows and rotate intensively to the right and then to the left. This requires endurance. Or you can pick up the ball.
2) LOWERING THE LEGS TO THE SIDE OF THE LYING SIDE.
Lie on the floor and spread your arms out to the sides with your palms facing the floor. Raise your legs and bend your knees 90˚. It is advisable to hold a small ball between your knees to create some distance.
Lower your legs left and right without your knees touching the floor. At the same time, the shoulder blades should not come off the floor, but the pelvis should.
3) LIFTING THE TORSO STRAIGHTLY LYING ON YOUR SIDE.
Lie on your side and bend your knees slightly. Place one leg on top of the other. The hand that
4) RAISING-LOWNING THE PELVIS ON THE SIDE.
To perform this exercise, you need to rest your right hand on the floor and lift your pelvis until your body is straight. Place your left hand at your waist or behind your head. Lower and lift your pelvis, using the oblique muscles.
5) "BOAT".
Lie on the floor on your back. Hand along the body. At the same time, lift your legs and torso straight off the floor, as if you were trying to fold yourself in half. You can extend your arms towards your knees. Hold this position for as long as you can. Make sure your breathing is even and don't strain your neck.
6) CRISPS ON A FITNESS BALL.
Place your lower back on your favorite ball. Place one hand behind your head, straighten the other in front of you. If you have your right hand behind your head, then try to touch your left knee with your elbow. Change your hand.
7) PULLING THE KNEE TO THE ELBOW FROM THE “PLANK” POSITION.
Take a plank position and simply alternately pull your knee towards your elbow. That is, for example, the right knee to the right elbow. At the same time, bend slightly at the side while performing.
Regardless of whether you are a man or a woman, it is recommended to stretch your muscles after every workout. If you are still able to move after your workout, take a few minutes to do this.
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Technique Recommendations
- Remember that when performing any type of lateral bending, you should keep your body strictly vertical and not lean forward or backward.
- The pelvis should remain motionless during the exercise.
- You can increase efficiency by adding an overhead raise. This will increase the load on the oblique abdominal muscles.
- Women need to be especially careful, because exercise can increase your waist size!
- More weight increases the effectiveness of such exercises, however, too much weight can cause spinal injuries.
Top 14 exercises for the sides and waist
This complex is suitable for everyone, regardless of the level of physical development, and will prepare the muscles for further stress.
Plank
The plank is a static and quite complex exercise that involves almost all major muscle groups. The duration of the plank should be at least 15 seconds. with a gradual increase to 2 minutes. In this case, the rest period between repetitions is 30 seconds. In total you need to do this exercise at least 3-4 times.
It is necessary to begin its implementation with the simplest variety, gradually increasing complexity.
In this regard, the following are highlighted:
- kneeling plank;
- plank with straight arms (basic);
- elbow bar.
The starting position for the basic version of the plank is lying on your stomach. Next, you need to place your hands shoulder-width apart and rise up, taking a lying position. The back and neck should be on the same line, the gaze directed forward. Under no circumstances should the pelvis sag, as this can cause unwanted tension in the lumbar region, and subsequently pain.
The stomach should be pulled in and tense. At the same time, you cannot hold your breath. The kneeling plank is simpler and differs from the basic one in the position of the legs. In the classic plank, the legs are straightened, and in this variation the starting position is on the knees. In this case, there is less load on the gluteal muscles and abs.
The elbow plank is the most difficult, but the most effective. Your elbows should be bent at a 90-degree angle and your body should be one continuous straight line. The plank exercise will not get rid of fat deposits on the waist, but it will form a beautiful muscle corset.
Turns with dumbbells
Dumbbell twists can be performed either standing or sitting. This is an effective strength exercise in which most of the load falls on the abdominal muscles. Regardless of the variety, it is recommended to perform 10-12 repetitions of this exercise in at least 2 approaches during the training process.
You need to take a standing position, bend your legs slightly, take a dumbbell in one hand, and place the other hand on top. As you inhale, you need to smoothly turn your body all the way, without moving your pelvis. Then, as you exhale, you need to return to the starting position and perform the same movement in the other direction, gradually increasing the pace.
The figure shows an example of a set of exercises to eliminate the sides and shape the waist.
When performing seated dumbbell turns, your legs should be crossed at the ankles, slightly bent at the knees, and suspended. The arms are also slightly bent. Next, you need to make a smooth turn with your body, maintaining balance, and touch the dumbbell to the floor on one side, return to the starting position and repeat again, but in the opposite direction.
Exercise with fitball
Exercises for the sides and waist using a fitball not only allow you to get rid of fat in the most problematic areas, but also develop coordination, flexibility, straighten your posture, and strengthen ligaments. When working with a fitball, do not forget to keep your abdominal muscles tense, then the training will be most effective.
In order to make your waist more refined, you can use the following load options with the ball:
- bending to the sides with the ball;
- lower abs exercise;
- reverse crunch.
When bending to the side, you need to kneel, place the fitball on the side and put your hand on it. The opposite leg must be put forward, lean towards the fitball, and then in the opposite direction. The hips should remain motionless. 15 tilts for each side will be enough.
The most difficult to work out is the lower abs. To perform the exercise for this muscle group, you need to lie down and place your heels on the ball. Then you need to raise your legs one by one 30 times in 2 approaches.
The reverse crunch is especially good for training the obliques. The starting position is lying down, legs are slightly bent, a ball is fixed between the legs, hands are fixed on the back of the head. You need to reach for the ball, controlling the position of your chin and not sticking your elbows forward. You should perform 12 repetitions in 3 sets.
Leg rotations while lying down
The basic idea behind prone leg twists is to use and maintain the lower extremities. This exercise works the oblique muscles, helping to create a slim waist. This exercise is performed lying down. Your arms should be extended to the sides to maintain balance, your legs should be closed and raised at a right angle.
As you exhale, you need to slowly lower your legs to the right, while inhaling, raise them again, and as you exhale, lower them to the left. The lower back should remain motionless and pressed to the floor. For a good effect, repeat these steps during training 2 sets of 10 times.
Bent-overs with dumbbells
When performing inclines with dumbbells, it is important to choose the correct weight of the weighting agent: for women, the maximum is 3 kg. This exercise allows you to improve your posture, reduce the level of fat on the lower back, and thanks to the additional weight, it is better to work out your sides.
Starting position: standing, feet shoulder-width apart. A dumbbell is taken in one hand, and the free hand is placed on the belt. Next, bend towards the arm with the dumbbell, fixate at the lowest point for a couple of seconds and return to the starting point.
At the same time, when bending, the arm with the weight should move along the body, and the body should not be tilted forward or backward, otherwise the effectiveness of the movements will be minimal. Also, haste when performing bends with dumbbells is inappropriate, because with sudden movements there is a high risk of spinal injury. The exercise is performed 10 times in each direction for 3 approaches.
Bending the body in a lying position and twisting in the opposite direction
Crunches are rightfully considered the most effective exercises for working the lateral abdominal muscles. To perform twists in the opposite direction, you need to take a lying position, hold your hands behind your head, bend your legs and place them on the floor.
Next, you need to raise your body, trying not to lift your lower back from the floor and not bring your elbows forward. The elbow should be pulled towards the opposite knee to increase the load on the oblique muscles. You should perform 2 sets of 15 times on each side.
Bending the body in a lying position and twisting in the same direction
Twisting in the same direction is performed in a manner similar to the previous exercise. The only difference is that you need to reach with your right elbow towards your right knee, and with your left towards your left. In this case, the upper abdominal muscles are more involved. 15 repetitions are expected on each side in 2 sets.
Seated crunches
Seated crunches are performed on a mat. It is necessary to bend your legs, place your feet on the floor, and lean your body back. The lower back should be rounded, and the angle between the body and the floor should be approximately 45 degrees. It is necessary to twist from side to side. The number of repetitions of this exercise during training should be at least 10 on each side in 2-3 approaches.
Side crunches
Lateral or oblique twisting is a moderately difficult exercise in which the effect is achieved through the position of the legs. The exercise is performed lying on your side. In this case, your legs should be bent at the knees. The lower arm must be straightened and placed on the floor, and the upper arm must be removed behind the head.
Next, you should raise your body and return to the starting position. It is important when performing twisting not to strain your neck or press your head. It will be enough to slightly raise the body to a height of 2-3 cm. You should perform 2 sets of 20 times on the right and left sides.
Oblique Bridge
An oblique bridge or side plank is a static exercise. It is better to do it several repetitions (4-6 times) for as long as possible. The starting position for the side plank is the position lying on your side. In this case, one foot should be slightly forward and also rest on the floor.
The top hand can be placed on its side or extended upward to make it more difficult. Next, you need to place your lower hand on your elbow and carefully straighten it. The body should be a straight line, and all muscles should be tense.
Boat
“Boat” is an exercise known in Pilates. To perform it, you need to lie on the floor, straighten your legs, and place your arms along your body. Next, you need to simultaneously raise your straight legs, body, pull your arms towards your knees and stay in this position for the maximum amount of time. For the first workout, it is enough to do the “boat” once, increasing the number of repetitions with each session.
Crunches on a fitball
Twisting on a fitball is an isolating load aimed at working the abdominal muscles. You need to sit on the ball and lean back. Your feet should be on the floor at a 90-degree angle, your left arm bent behind your head, your right arm extended forward. Then you should raise your body and stretch your right hand towards your left knee. The exercise must be performed 10 times for each side, 3 sets.
Exercise "vacuum"
In the “vacuum” exercise, the main emphasis is on proper breathing. The vacuum helps reduce waist size, reduces lower back pain, and improves overall body tone thanks to a kind of massage of internal organs.
During the postoperative recovery period, during pregnancy, ulcers and during menstruation, you should refrain from performing this exercise. Before doing a vacuum for the abdomen, it is better not to eat or drink, so the recommended time for it is in the morning.
The easiest version of this exercise is in a lying position, and the most difficult is standing.
To perform a vacuum, you need to take the starting position, take a deep breath and exhale slowly, while simultaneously trying to draw in your stomach as much as possible. After this, you should hold your breath for at least 15 seconds and inhale slowly, relaxing your muscles. The time of holding your breath should gradually be increased to 60 seconds, and the number of repetitions to 5 times.
Hoop torsion
Thanks to the hoop twisting, the stomach is tightened and the sides are significantly reduced, because 10 minutes of such exercise is equivalent to running and burns about 100 calories. When practicing with a hoop, the more muscles will be involved, the narrower the legs are apart during torsion. You need to spin the hoop for the same amount of time in different directions.
During the exercise, the body should remain motionless, and all efforts should be placed on the abdominal muscles. The first lessons with a hoop can last about 5 minutes. Next, you should gradually increase the duration of the exercise. Fitness trainers say that to lose weight in your hips and waist, you need to spin a hula hoop for at least 15 minutes a day. In this case, it is advisable to do several approaches.
Implementation recommendations
- The exercise can be performed to gain weight . In this case, the classic training scheme is suitable - with a number of repetitions from eight to twelve and four approaches.
- Bends are also performed in workouts aimed at weight loss . They can be used in both drop sets and supersets. The actual number of repetitions will be in the range from fifteen to twenty, 3-4 sets.
- This exercise should be included in a set of exercises aimed at training the abs. It can be perfectly alternated with crunches and leg raises, and you can also perform all three exercises in turn (twisting, leg lifts and side bends).
About training the abdominal muscles and thin waist
The most common myth about ab training is the belief that by exercising these muscles you can burn fat and make your waist smaller.
Remember:
To reduce the process of fat and remove the sides, you need to follow a special diet for weight loss - a calorie deficit.
Not a single exercise on the oblique muscles helps to remove fat in a targeted manner.
The main goal of performing such exercises is to increase tone and make muscles denser and more elastic.
If you adhere to a strict diet aimed at reducing body fat, while doing regular cardio, then the fat in the abdominal area will go away along with a decrease in overall body weight. Only in such a situation does training the oblique muscles make sense.
The situation is similar with the request to narrow the waist using side press training.
If a large amount of fat has accumulated in the abdominal area, then after losing weight, the waist naturally becomes smaller. But again, this is not due to abdominal exercises, but to diet, which is 70% successful in burning fat.
If you have low fat levels and want to make your waist even narrower, then oblique exercises will not help.
The width of your waist is determined genetically, and by training your abs you can only increase its volume. Since with intense strength training, the muscles grow, become more convex and massive, which leads to an expansion of the waist.
