How to exercise side abdominal muscles to make twisting movements more powerful

　　In fact, if you want to train the lines of the side abdominal muscles, twisting movements are more exciting, because the position of the side abdominal muscles is on both sides of the abdominal muscles. When twisting, the side abdominal muscles can be exercised to the maximum extent. So what twisting movements are effective for training the side abdominal muscles? Let’s take a look together!

　　How to exercise side abdominal muscles

　　1. Russian twist

　　Action essentials: Focus on the abdominal muscles, tighten the abdominal muscles, and at the same time contract the waist and abdomen and twist your body to the right until the arms are parallel to the ground, and exhale at the same time. Keep your abdominal muscles contracted and return to the starting position. Then move to the other side and perform the same movement on your right side.

　　2. Twist crunches

　　Action essentials: It is completely similar to the preparatory action of abdominal curling, except that during the movement, the direction of the abdominal curling is changed to a cross and diagonal abdominal curling. The left upper body curls towards the right leg through abdominal curling, and the right upper body curls towards the left leg through abdominal curling.

　　3. Sideways crunches

　　How to train the side abdominal muscles? Sideways crunches are a good choice. How to do them?

　　Action essentials: Lie on your side on the mat, with the upper leg bent. The angle between the thigh and calf is about 60 degrees. The foot is on the ground, the knee is perpendicular to the ground, and the lower leg is flat on the ground, with the knee also bent.

　　The angle between the thigh and the calf is also about 60 degrees. Place the foot on the instep of the other foot, fix the leg on the ground in one position, tilt the upper body, the shoulder on the same side of the foot on the ground is off the ground, and the other side is close to the ground. The upper arm is placed on the shoulder of the other side, and the lower arm is straightened and placed naturally on the mat.

　　First take a deep breath, then tighten the external oblique muscles on the far side of the ground, and exhale at the same time. Then while inhaling, slowly relax the external oblique muscles, return the body to the original position, and then practice again and again.

　　4. Pedaling abdominal tightening

　　Action essentials: This action does not require you to complete it quickly. Instead, you should slow down the action. Lie on your back on the mat, put your hands behind your head, and use your fingers to support yourself slightly.

　　When pedaling, pay attention to counting a number silently as a pause when one leg is close to your chest, and keep the leg off the ground during the entire process. Try 3-4 sets of 10-12 reps.

　　Side abdominal muscle stretching method

　　Lie flat on the yoga mat, legs together, toes pointed upward, tighten your side abdominal muscles, straighten your arms together, open them toward your head until the back of your head touches the ground, hold for 30 seconds.

　　The action is basically similar to lying down stretching, except that you are standing. At the same time, because there is no point of strength on the waist, you can stretch backward appropriately.

　　Kneel on the yoga mat, spread your legs, and keep your knees and calves close to the ground to support your body. Put your hands behind your waist to stabilize your waist. Extend your upper body backwards appropriately and tighten your abdomen.

　　The quadriceps muscles of the hips, thighs, knees, calves, and insteps are completely close to the ground. Put your arms under the chest muscles to straighten the upper body and tighten the abdomen. (Reference website: Fitness bar)