Lateral kicks with the expander


The abdominal muscles consist of the straight, the outer oblique, the inner oblique abdominal muscles and the straight abdominal muscle, which makes up the actual six-pack. The abdominal muscles are one of the most uncomfortable muscle groups to train and are therefore done by many athletes at the beginning of their training. The central nervous system is heavily used in all abdominal muscle exercises and thus allows for pain more quickly. This is also due to the fact that practically no other muscles support the penetrations during abdominal muscle training. In order to achieve a defined stomach, it usually takes more than targeted abdominal muscle training. The subcutaneous fatty tissue must be kept as small as possible, as this also hides the best trained muscles. Well-trained abdominal muscles are important for all painless movements in everyday life. The lateral kicks are an effective exercise to train the oblique abdominal muscles. The use of an expander is both supportive and aggravating in this exercise. See motion description

Muscles involved

  • External oblique muscle (M.. obliquus externus abdominis)
  • Internal oblique muscle (M.. obliquus internus abdominis)

Figure musculature

  1. Deltoid
  2. biceps
  3. Triceps
  4. Pectoralis major
  5. straight abdominal muscle

to overview Musculature

Motion description

The starting position corresponds to the reverse crunch exercise. In this exercise, however, the expander is attached to the side and tied around the feet. In the execution of the movement, the straight feet are moved to the side. The expander is stretched. The expander has a supporting effect in the backward movement. The exercise should therefore be performed alternately with and without the use of an expander.