LATERAL FLEXION IN FIXED BAR

The “Fixed Bar Lateral Flexion” is an exercise to tone and develop abs that has the advantage of allowing a stretching effect at the same time as we train with it. Let’s see how to do it correctly plus some training tips.

Fixed bar lateral flexion allows us to work large and small oblique muscles safely, as long as we do it with the proper technique.

However, this is a high-level exercise, so people who are just starting to train should avoid it and focus on other exercises that are simpler and easier to perform correctly.

HOW TO PERFORM SIDE PUSH-UPS

1. With palms down, hold on to the horizontal bar. It is important that the bar is fixed high enough so that the legs are suspended in the air without touching the ground.
2. Keep your arms straight, lock your feet together, and lift your legs by turning your hips to the side. Then contract the affected muscles, keeping your legs in the lateral plane all the time and lifting them as high as possible.
3. Return to the starting position, mark a time and change sides. To accompany the movement, breathe a little more than usual and hold the air while vigorously lifting your legs and pelvis.
4. Exhale when lowering your legs.
5. In some cases, you can push with the shoulder muscles (without bending the arms) to contract the dorsals. Doing this will help them get high enough not to involve the pelvis and legs.
6. The key to proper execution is hamstring flexibility. For this, they should be able to flex their hips with their back arched to the horizontal position.

Tips for performing lateral push-ups on a fixed bar and maximizing the development of oblique abs

• When this exercise is done correctly, it is relatively difficult to carry it out. The first reason is that many people have difficulty staying suspended throughout the movement.
• The second is that often the muscles requested are weak, since they are usually worked in the vertical plane (from bottom to top) or in the sagittal plane (front, rear) but very rarely in the lateral plane.
• Let’s see then some tips to achieve maximum development and toning of oblique abdominals.
• The normal oscillation range of this exercise is not very large, the maximum for most individuals is between 30 and 45°. But this can vary depending on strength and flexibility. If they reach a magnitude greater than 45 ° correct the movement.
• Perhaps they pull with their arms generating a lateral inclination that can help overcome the initial inertia and that this allows them to climb higher, which as you can imagine goes against the technique to be performed and eliminates the focus on the appropriate muscles.
• Do not swing from side to side. Oscillation makes exercise easier (especially for the legs), but as we said before it eliminates most of the work on the abdominal muscles.
• Due to the weight of the legs and pelvis, additional strength is usually unnecessary. If this exercise becomes easy, add light loads, preferably on the ankles and feet.