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After the abdominal muscles are prepared, the obliques are the next step. The obliques are several groups of abdominal muscles on either side of the main body. The external obliques are at the top and the internal obliques are at the bottom. Training them with functional exercises includes flexion, twisting, and other rotational movements. In order to properly exercise the lateral muscles, however, it is important to remember that most oblique exercises also involve the other abdominal muscles, especially the medial transverse muscles. Therefore, you need to engage certain areas of the abdominal abs in a conscious manner. Lateral twists The basic exercise for the abdominal obliques is the lying lateral twist. Begin with lying on your side with your arm bent at the elbow to support your head. Extend the elbow toward the leg slowly, performing a purposeful contraction of the abdominal obliques. Prone lateral push-ups This exercise is fine for developing the neuromuscular links between the abs and the brain. Lying on the back, pull your left elbow in a slow tempo towards the opposite knee. Perform 12-15 reps on each side, and try to achieve a special burning feeling. Lateral push-ups on a fitness ball The advantage of this exercise is that you achieve a wide range of motion by bending your body slowly and controlling each movement over the ball. As you lift, feel your side abdominals twist and stretch as you descend. Place your arms behind your neck and do not move them apart. Cross contacts Make sure that your legs are straightened up while you are lying on your back. Place your hands on the back of your head and lift your head and shoulder blades slightly. Then do a twisting motion, extending your legs with the opposite arm straight. Perform the same movement for the other side. Repeat at least 20 times. Lift your hips Make sure you are lying straight on one side. Your feet should be lying on top of each other and your free arm fixed at the waist. You need to lift your torso so that your body line is completely straight at peak amplitude. At the apex, pause briefly to emphasize the work of the obliques. As you lower your torso, your thighs are only gently touching the ground and the muscles are not fully relaxed. Developed obliques provide the framework for your abs and make them look amazing, so if you really want to have a great abdomen, you should work both your abs and obliques.

Gorgeous abs are perhaps the biggest dream of all fitness enthusiasts as well as professionals. However, not many people know how to get abs and pretty often make a lot of mistakes while trying to work on their abs. Therefore, in this article, we will talk about abs and how to get them quickly and stress-free Your Abs Are What You Eat Not many people know it, but your diet is extremely important for achieving relief abs. Of course, it doesn’t mean that you have to starve yourself or follow weird diets, but working out is definitely not enough to achieve such a goal. The thing is to build muscles you need protein, which means that you have to include more protein into your diet. At the same time, high qualities of sugar and Natrium (salt) provoke swelling that sort of hides the relief of the muscles even if you don’t have much belly fat. Thus, to get the six-pack, you have to make your diet healthier as well as drink enough water, and together with exercising, it will help you get the body of your dreams. Don’t Overestimate Your Abilities Many people think that the more they exercise and the less they eat - the better. Obviously, it’s not true. You have to adequately evaluate your abilities and consider those while working out and dieting. Trust us, starving yourself and exercising for 3 hours every day won’t bring better results. It will only damage your health, both physical and mental. So don’t worry if you cannot see the results after a few weeks of training and healthy dieting, just keep going and you’ll surely reach your goal. Core and Back Muscles Are Essential Probably 90% of people who would like to get abs usually forget about the core muscles and work only on their abs. This is a huge mistake. As a matter of fact, to have relief abs, you have to work on your core muscles simply because these muscles are close to each other, moreover, abs are a part of the core, so it’s impossible to get relief abs without working on the core. Therefore, working on your core will significantly boost the entire process. In addition to that, you shouldn’t forget about the back muscles. You see, our posture heavily influences the way our belly looks. You have probably already seen skinny people with weird and unproportioned bellies. Well, that happens because they have weak back muscles and their spine is curved in the way that makes their bellies sort of come forward. So in order to avoid that, make sure to strengthen your back muscles too. Best Workouts for Abs To wrap up, we would like to list some of the best workouts for abs, core, and back. So here they come: Plank Diagonal twists Deadlift Pushups Bent-over row Plank push-ups Pull-up Crunches TRX suspension row Leg lifts from lying position Lat pulldown Final Thoughts A stunning six-pack is the biggest dream of many fitness enthusiasts and, luckily, it’s totally possible to make it come true. So consider the things we talked about in this article and start moving toward your goal now.

Many people want to have beautiful thighs. Unfortunately, to keep them in good shape requires long and hard work. Here are some exercises that are sure to help you work out your thighs. Cross Lunges This deep stretch will improve your thighs and give you energy. Spread your legs and point your feet outward. Bending your knees, lower yourself into a squat position. Put the palms on your hips above your knees to deepen the squat and stretch further. Jump up and put your feet in front of each other, straightening and crossing your legs as you land. Get back to the position from the start and repeat the actions with the opposite leg. Repeat this exercise as many times as possible, alternating between the two legs, for at least 40 seconds. Knee Squats Knee squats together are better to strengthen the inner thighs, quads, and hamstrings than regular squats. And to avoid wasting time, you can work your arms at the same time. Stand up straight with your feet together. Pick up some dumbbells, bend your arms at the elbows, and bring them into contact with your shoulders. Perform squats with your knees bent and your hips pulled back as if you were going to sit on a chair. Keep your feet together throughout the exercise holding the weight on your heels. Now extend your arms upward. Return to the start without transferring the weight to your toes. Do 10 repetitions. Elbow Plank Leg Lift Add leg lifts to the regular elbow plank to improve hip work. Lie on your side, and bend your right arm at the elbow leaning on it. Stretch your leg so that your body is in a straight line. Try to lean only on the outer edge of your right leg. Place your left hand on your hip. Feel your spine stretching and the tension in your abs, then raise your left leg slightly to your hip. Slowly put it back down. Without bending at the waist or leaning on your shoulders, place the weight on your elbows. Do about 15 reps on both sides. Leg bend swing This is one of the most popular exercises for strengthening the hips and thighs. It is suitable for everyone, requires no additional equipment, and does not involve the spine. This combination works the posterior, anterior, lateral, and medial thighs. Start doing the plank with your palms under your shoulders and your knees under your pelvis, keeping your back in position. As you exhale, push up on your heels; do 20 reps on each leg for four sets. Side push-ups If this is your first time doing this exercise, you don't need any dumbbells - learn the leg movements first. Holding a dumbbell in your right hand, run hard to the left and place your right hand onto your right leg. Lower your hips as far as you can and lean on your heels. Point your toes forward and bend your leg at a 90-degree angle. Push off with your left foot and get into a courtesy position: left foot back, right foot forward. Raise your arms with weights upward, pointing your feet up. Keep your hips and legs tense. Do not return to the start for the repetitions, but go straight from squat to side position. Perform three sets of 10 reps each, then switch sides. Final Words If you know that beautiful thighs are a reality and you have these exercises, then why not try and make your body better?

Lower back muscles easily get sore and injured as well as are rather challenging to train. At the same time, these muscles are essential for one’s back health. So what is the anatomy of lower back muscles, and how to develop them? This is exactly what we are going to talk about in this article. Lower Back Muscles: Anatomy & Functions The lower back muscle group consists of several muscles, which are multifidus muscles, erector spinae, spinalis, and latissimus dorsi. These muscles are essential for posture, moving, and even involved in the walking process. In fact, lower back muscles are super important for normal functioning, and those people who have suffered any lower back injuries know it. In addition to that, these muscles are actively involved in the special moves in certain sports like gymnastics as well as in various dance styles. So even though these muscles seem to be small and unimportant, yet they actually have lots of functions. Why Is It Important to Develop Your Lower Back Muscles? Many people believe that, in terms of the spine, you only need to work on the trapezius and upper back since these muscles are essential for the right posture. Certainly, it’s not exactly true. In fact, you have to work on your entire spine to harmoniously develop all the muscles of your back. Plus, the lower back easily gets injured, especially if you lift something heavy, but if you have strong and developed lower back muscles, you can reduce the risks of having such an injury. So no matter if you are an office worker or a professional athlete or dancer, you need to work on your lower back muscles. Workouts for the Lower Back Muscles So how can you make your lower back muscles stronger and therefore lower your chances of getting a nasty injury? Well, here are some exercises you might want to try: Rack pull Harvesting apples Bent over row Side stretching Barbell good morning Belly roll Back extension Side plank Superman Glute hamstring raise These simple exercises will no doubt help you make your lower back stronger and healthier, so do not hesitate and give them a try. Final Thoughts Developed lower back muscles are not only needed for professional athletes or dancers but also for those people who want to maintain their back health. So make sure to include at least a few lower back workouts into your exercise routine. Trust us, you won’t regret it.

People often underestimate hamstrings. Often, focusing on training the quadriceps and calves, hamstrings seem less important. However, you should remember that neglecting any muscle has aesthetic and medical consequences that can be avoided if you work it properly. The reason you shouldn't ignore these muscles is not just about the symmetry and appearance of your body. Hamstring weakness is one of the most common causes of injury in most professional athletes. The best way to strengthen your leg muscles is to work them out properly. So let's have a look at the exercises. Barbell 90 The main advantage of this exercise is that you don't need much equipment, just a simple barbell. Starting in a standing position and holding the barbell on your shoulders, keep your back straight. While bending your knees slightly, tense your hips, and bend forward 90 degrees. Then return to the starting position inhaling. Except for hamstrings, this exercise will also strengthen your hips and back. Hyperextensions Hyperextensions are a great workout for your hamstrings as well as the lower back and glute muscles. Sit on the hyperextension training machine comfortably with your heels pressed against the platform at the bottom of the trainer. Place your arms crossed in front of your chest or behind your head. Slowly lower yourself down until you inhale and feel the stretch in your lower back and leg muscles. Without stopping at the bottom point, straighten up to the starting position and exhale. Return to the beginning position then. Maintain your head in line with your torso, keeping your back straight throughout the exercise. Tights Up This exercise can be done on the playground with two pull-ups or simply by placing your feet on a chair or bench. We will present a variation of the home exercise.Choose a sitting position on the floor with your feet on a chair. Lift your torso with your hands so that the tights are in the air. Bending your knees, raise the tights so that your body is paralleled to the floor. Perform 7-8 repetitions. Single-Leg and Dumbbell The exercise requires a good sense of balance and gives you good results. With a dumbbell in your hand, bring one leg back and keep it on the floor until the end of the exercise. Then return to the previous position. Repeat this exercise several times before you have tired. Final Words Hamstrings may look insignificant, but that has nothing to do with the fact that you can skip working these muscles. As a matter of fact, stronger hamstrings prevent you from many injuries. Therefore, don't delay and start exercising these muscles now.