How to train lateral abdominal muscles the most effective and fastest method

The most effective and fast methods for training lateral abdominal muscles mainly include hanging leg lift, Russian rotation, lateral plank support, lateral abdominal roll, and lateral flexion of weight-bearing bodies.

1. Suspended leg lift

Suspended leg lift is an efficient movement that stimulates the lateral abdominal muscles. It requires both hands to hold the horizontal bar suspension, maintain body stability, and slowly lift both legs to be parallel to the ground. This action can deeply activate the external and internal oblique muscles of the abdomen. During training, it is important to avoid body movements and complete 12-15 exercises per group for optimal results. It is recommended to schedule 3-4 training sessions per week, with group breaks controlled within 30 seconds.

2. Russian Rotation

Russian rotation focuses on strengthening the lateral abdominal muscles through rotational movements, bending the knees and lifting the legs while sitting, and then holding a heavy object to rotate left and right. During training, keep the core tight and rotate the elbow close to the ground, which can be combined with dumbbells or medication balls to increase resistance. It is recommended to complete 3 groups at a time, with 20-25 repetitions per group, and pay attention to controlling the speed to avoid inertia compensation.

3. Side Plate Support

The side plate support adopts a lateral position, supporting the body in a straight line with the elbows and feet, which can statically enhance the endurance of the oblique muscle. During training, the buttocks should not sag, and breathing should be evenly maintained. After 30-60 seconds on one side, switch sides. Advanced practitioners can try lifting their legs or increasing their weight, and practicing 4-5 times a week can significantly improve the clarity of the lateral abdominal muscle lines.

4. Lateral Abduction

Perform isolated training on the oblique muscle of the abdomen, lie on your side and bend your knees, then use your arms to support your head and roll it up. Maintain a contraction sensation at the action vertex for 1-2 seconds, and control the speed to avoid relaxation when falling. It is recommended that each group complete 15-20 tasks, alternating between 3-4 groups on the left and right, while avoiding compensatory force on the neck.

5. Load bearing lateral bending

Holding dumbbells or kettlebells for lateral bending training can effectively increase the circumference of the oblique muscle. Keep the body upright and bend to one side until it reaches its limit, then slowly return to its original position, alternating between the two sides for 12-15 times to form one group. The weight selection is based on the ability to complete the movement according to the standard, and 2-3 times a week can quickly improve the strength of the lateral abdominal muscles.

Lateral abdominal muscle training should be combined with 3-5 aerobic exercises per week to accelerate fat burning, control refined carbohydrates intake in diet, and increase high-quality protein and high fiber foods such as chicken breast and broccoli. Perform dynamic stretching and fascial relaxation before and after training to avoid sports injuries. It is recommended to incorporate side abdominal movements into the full body training plan, and pair them with compound movements such as squats and hard pulls for better results. Individuals with high body fat percentage need to first reduce subcutaneous fat through dietary control in order to better visualize the contour of the lateral abdominal muscles.