Side twists are the most effective options

To get a beautiful press, it is recommended to include lateral twists in the training complex. There are several options for doing this exercise, which have their own technique. For effective training, you should know some rules.

How to do lateral twists?

There are a number of recommendations from trainers that should be considered for improving the results:

  1. Do not rock the press every day and have 2-3 workouts a week.
  2. When performing lateral twisting on the press, it is important to monitor breathing. During the maximum stress, that is, when twisting, an exhalation is necessarily done, which helps to reduce the pressure inside the abdominal cavity, which further reduces the muscles. Taking the starting position, you need to inhale.
  3. To see the result, perform the exercise in 3-4 sets, doing 12-15 repetitions on each side. The results can be seen after five weeks, since the oblique muscles are difficult to train.
  4. A common mistake is that people lift the top of the body completely, but it needs to be twisted, so the loin should remain stationary.

Side twisting on a horizontal bar

Beginners to perform such an exercise will be difficult, but it is worth noting its effectiveness. Lateral twists in the vise will work not only the muscles of the press , but also the loins.

  1. Grasp the crossbar so that the distance between the palms is like the width of the shoulders. You can use loops.
  2. Raise your legs, bent at the knees so that the hips are parallel to the floor, but if you can lift them slightly higher, then this is even better.
  3. To perform lateral twisting on the crossbar, tilt closed knees, then one way, then the other, without lowering your legs. Advanced athletes can perform the exercise with straight legs, lifting them to the crossbar. Such an exercise is also called a "pendulum".

Side twisting in the simulator

Many trainers acknowledge that the exercise, which will maximize the quality of oblique abdominal muscles, should be performed on a crossover. This is due to the isolated initial position of the body and the ability to adjust the weight on the block. Side twists on the simulator are performed according to the following scheme:

  1. Attach the handle in the form of ropes to the top of the crossover and put a suitable weight. Stand on your knees and hold the rope from different sides of your head.
  2. Twist, pointing the right elbow toward the left knee. The "side twist" exercise will be effective if you stay at the end point.

Lateral lying twisting

This option is the most popular, suitable for training in the hall and at home. Lateral twisting on the floor is carried out according to the instructions:

  1. Place yourself on the floor on your side, bending your legs slightly. Hand, which was on top, lead to the head, and lower your arms around the waist.
  2. Lateral twisting is performed on exhalation. Raise the body, pulling the elbow forward. Hold for a second and sink.

Lateral twisting on the bench

It is most convenient to perform this exercise on an incline bench, which is in all gyms. If you are interested in how to do lateral twisting, then use the following technique:

  1. Sit on the bench and fix the legs behind the rollers. One hand, start the head, and put the other on the thigh.
  2. Raise the body, while pulling the elbow to the knee of the opposite leg. After fixing the position, return to the starting position.

Lateral standing twisting

The simplest version of the exercise, which can be performed anywhere and anytime. No special equipment is required, but additional load can be used to increase efficiency. The lateral twists with a standing dumbbell are performed as follows:

  1. Stand upright, keep your legs at shoulder level, slightly bending your knees. The back should be in a straight position, and the shoulders straightened. In the left hand, take a dumbbell, and hold the other on your belt.
  2. Carry out lateral twists, first tilting to the right side, and then lifting your left foot at a right angle across the side, trying to touch the elbow of the left arm with your elbow.
  3. Take care that the body does not lean forward.

Side twists on fitball

Thanks to the use of the ball, the oblique muscles can be worked well, since the twists will have a greater amplitude in comparison with performing the exercise on the floor.

  1. To perform lateral twisting on the ball, lie on the fitball , so that the shoulder, which is below, was on weight. Bottom foot, rest on the floor with a rib, and put the top completely on the floor, giving it a little forward.
  2. It is important to ensure that the neck is straight at the level of the body. Be sure to draw in your stomach. Hold the upper hand behind your head. If you want, take additional load into it.
  3. Perform twisting, delaying at the top point for a couple of seconds. It is important to find a stable position, so as not to fall forward or back.