A thin waist and a flat stomach is the dream of any girl. Representatives of the fair sex are ready to limit themselves in nutrition, every morning to do exercises for the stomach, visit the sauna, if only to get rid of excess deposits. One of the most problematic parts, where fat adheres easily and quickly and spoils the entire picture, are the sides, so the question of how to pump the lateral muscles of the press does not lose its relevance.
Get rid of the sides will not be a huge challenge, most importantly, regularly and systematically perform exercises on the waist, and, of course, monitor the nutrition on which 50% of success depends.
For most girls, the question remains how to pump up the side press, to which today we will give you an answer. By the way, if you do not have the opportunity to attend a fitness club, then you can do it at home.
How to quickly pump the side press at home?
- Tilts to the side . Stand up straight, lower your shoulders down, top up, put your feet on the width of your shoulders. Take in each hand a dumbbell or a bottle of water. Slowly sink to the right as low as possible, hold for 3-5 seconds and return to the starting position. Repeat 20-25 times in each direction. During the exercise, make sure that the pelvis remains still, do not tilt it back, and torso do not tilt forward.
- Side elevations . Lie on your right side, put your right hand perpendicular to your body. At the same time, slowly raise the straight legs and upper body up, stay in this position for 3-5 seconds and return to the starting position. Repeat 20-25 times in each direction. During the exercise, make sure that the trunk remains straight, do not tilt the pelvis back.
- "The Pendulum" . Lay down on the floor, hands spread apart, bent at right angles, lift upwards perpendicular to the floor. Slowly lower your legs to the right so that the blades remain pressed to the floor, hold for 3-5 seconds and return to the starting position. Repeat to each side for 20-25 times. If the exercise seems too simple to you, then you can straighten your legs in your lap, making your task much more complicated.
- "Plank" . This is a universal exercise in which virtually all muscle groups are involved, and the waist region is especially well developed. Drop on your forearms, put your feet on the toes, make sure that the body is clearly parallel to the floor. Remain in this position for 3-5 minutes. During the exercise, make sure that you do not buckle in the lower back.