Introduction
How to Make Side Abs? | How to Train Lateral Abdominal Muscles? Do you want to build side abs (oblique muscles)? Strong lateral abdominal muscles not only make your body attractive, but they also help increase core strength and relieve back pain.
If you want to get six-pack abs, then just doing crunches will not be enough. You will also have to work on lateral abs i.e. oblique muscles. In this article, we will tell you the best exercises, the right diet, and important tips to train side abs.
Also read: https://iconrover.com/
What are Lateral Abdominal Muscles? | What are Lateral Abdominal Muscles?
Lateral abdominal muscles are also called oblique muscles. These muscles are on both sides of your stomach and help in twisting and bending the body.
There are two types of oblique muscles:
- External Obliques – These are on the outer part of the stomach and help you inside movements.
- Internal Obliques – These muscles are on the inner part of the stomach and help in providing spinal support.
Important Things to Make Side Abs | Important Things to Get Side Abs
- Do the right workout – You have to do special exercises for side abs.
- Take a healthy diet – Avoid junk food and eat protein-rich food.
- Do cardio exercise – It helps in reducing excess body fat.
- Maintain consistency – Only hard work every day will give results.
Best Exercises for Side Abs | Best Exercises for Lateral Abs
If you want to make side abs at home or in the gym, then these exercises will be very beneficial.
1. Russian Twists
This is the best exercise for oblique muscles.
Sit on the ground, bend the knees, and raise the legs slightly.
With your hands joined, slowly rotate from one side to the other.
Repeat 12-15 times.
2. Side Plank
This is very beneficial for core strength and side abs.
Lift your body with the help of your elbow and feet on one side.
Do this for 30 seconds to 1 minute.
3. Bicycle Crunches
This helps in reducing side fat and toning the oblique muscles.
Lie on the back, bend one leg, and try to touch it with the other elbow.
Repeat 10-12 times.
4. Side Bends
Stand and hold a dumbbell in one hand and bend to the other side.
This strengthens the side muscles.
Do 12-15 times.
5. Hanging Knee Raises to the Side
Hang holding the bar and raise your knees to the side.
This tones the lower abs and oblique muscles.
Do 10-12 times.
Diet Plan for Side Abs
Abs are not made only by exercise, you also have to take the right diet.
- Protein-Rich Diet
Eat eggs, chicken, fish, cheese, soybeans, and pulses.
Protein helps in muscle growth.
- Healthy Fats & Fiber
Take almonds, walnuts, peanuts, seeds, avocado.
Eat green vegetables and fruits.
- Good Carbs
Take brown rice, oats, quinoa.
Avoid processed food and sugar.
- Drink more water
Drink 8-10 glasses of water a day.
It helps in removing toxins from the body.
Important Tips for Side Abs
- Exercise daily – Work out 5-6 days a week.
- Avoid junk food – Stay away from oily and processed food.
- Get good sleep – Sleep at least 7-8 hours.
- Do cardio exercises – do running, cycling, and rowing.
- Stay stress-free – Get mental peace with yoga and meditation.
FAQ – Frequently Asked Questions
- Will doing only side abs exercises reduce waist fat?
No! You have to balance cardio, diet, and strength training.
- In how many days can side abs appear?
If your body fat percentage is low, good results can be achieved in 4-6 weeks.
- Can women also make side abs?
Absolutely! Women can also make strong side abs with the right diet and workout.
- Can side abs be made just by exercising at home?
Yes, if you do the right diet and exercise, you can make side abs at home too.
- Is it necessary to go to the gym to make side abs?
No! You can make side abs at home too with the right exercise.
Conclusion
Making side abs is not difficult, but it takes patience and hard work. You can make strong and toned side abs with the right exercise, diet, and daily practice.
For more information, visit this link: https://iconrover.com/
Are you ready to make side abs? Start working out and eating a healthy diet today!