Lateral twisting is the best way to simultaneously train the abdominal and abdominal muscles. There are several variations of this exercise, however, all of them are one way or another aimed at obtaining a flat abdomen and increase stamina and muscle strength.
Reverse side twisting on the press
- Lie on a fitness mat spread out on the floor. The back should lie completely on the floor. Close your legs and bend your knees.
- Turn your legs to the side. To do this, leaving your knees in a bent position, turn, starting from the waist, and lay your feet on the floor, one on top of the other. In this case, the shoulder blades and the upper back should still lie on the floor, motionless.
- Twist to one side. Place your palms behind your head or just touch your ears with your fingertips. By consciously straining the abs, slowly tear your shoulders off the floor. Remember that the shoulders should remain straight and even, as in a regular exercise. Hold this position for a few seconds, then slowly relax the muscles to lie back on the floor.
- Do not strain the muscles of the neck or support the head with arms. Keep your palms at your temples; lateral twists mean that only the press works during the entire exercise.
- This version of the exercise can be facilitated if you cross your arms over your chest, or complicate it if you extend them behind your head.
Side twisting
- Lie on the floor on the right or left side so that one leg is on top of the other. Bend your knees.
- Place your right or left hand behind your head, or so that your fingertips touch the back of your head. Place your other hand on your stomach or thigh.
- Perform lateral twisting, exhaling tensing muscles of the abdomen and lifting the upper body. Try to touch your hip with your elbow. In this position, you should linger for a second before inhaling and returning to the original.
Standing
- Stand straight, straighten your shoulders, put your feet on the width of the belt, bend your knees slightly. Place your right hand behind your head.
- Perform lateral twists by lifting the right leg at a right angle and turning to the side. Tighten your abdominal muscles and tilt your upper body down.
- When performing this exercise, the elbow should touch the knee. Try not to lean forward with your whole body.
- Lateral twists in a standing position are ideal for people with reduced mobility who are not able to lie on the floor for classical training.