Lateral twisting on the press and oblique abdominal muscles

Lateral twisting is the best way of simultaneous training of the muscles of the press, as well as oblique muscles of the abdomen. There are several variations of this exercise, but all of them are somehow aimed at getting a flat stomach and increasing stamina and muscular strength.

Back lateral twisting on the press

• Lay down on the floor mat spread out on the floor. The back should lie completely on the floor. Shorten your legs and bend your knees.
• Turn your legs to one side. For this, leaving your knees in a bent position, turn around, starting from the waist, and lay your feet on the floor, one on top of the other. In this case, the shoulder blades and upper back should still lie on the floor, motionless.
• Torsion on one side. Move your hands over your head or just touch your ears with your fingertips. Consciously straining the press, slowly tear your shoulders off the floor. Remember that the shoulders should remain straight and level, as in the normal exercise. Hold this position for a few seconds, then slowly relax the muscles to lie back on the floor.
• You should not strain the muscles of your neck or strenuously support your head. Hold the palms of your temples; Lateral twists imply that during the whole exercise only the press operates.
• This exercise option can be eased if you cross your arms on your chest, or make it more difficult if you pull them behind your head.

Twisting on the side

• Lie down on the floor on the right or left side so that one leg is on top of the other. Bend your knees.
• Place the right or left hand, respectively, behind the head or in such a way that the fingertips touch the nape of the neck. Place your other hand on your stomach or thigh.
• Perform side twisting, exhaling straining the abdominal muscles and lifting the upper part of the trunk. Try to touch the elbow of the thigh. In this position, you should stay for a second before breathing in and returning to the original one.

In the standing position

• Stand straight, spread your shoulders, place your feet on the width of your waist, knees slightly bend. Place the right hand over the head.
• Carry out lateral twisting, lifting the right leg at a right angle and turning to the side. Strain at the same time the muscles of the press and tilt the upper half of the trunk down.
• When doing this exercise, the elbow should touch the knee. Try not to lean your whole body forward.
• Lateral torsion in a standing position is ideal for people with limited mobility who do not have the opportunity to lie down on the floor for classical training.