Hold the dumbbell in one hand, tilt the upper body to the other side (that is, the side that does not hold the dumbbell), and push the dumbbell directly upward. Allow the load to be applied to the serratus anterior area before starting to contract the serratus anterior again. Make sure that the serratus anterior muscle contracts and lifts vertically. This will unconsciously make the serratus anterior muscle bigger.

2. The serratus anterior muscle turns to the waist

Lift dumbbells or barbells lightly in front of your hands, keep your arms straight, turn your upper body, stretch as far as possible from left to right, and keep a brisk rotation! Do it 50 times per side.

3. Rotate your legs.

This action can be done by hanging on the horizontal bar, or on any equipment for leg lifting. The main difference is that the body leans to one side, the legs are bent, and the legs are lifted to one side to cross the body, emphasizing the transverse training of rectus abdominis and serratus anterior. Then repeat this exercise on the other side.

4. Bend one hand upward and sideways

Put your right hand on your hips and straighten your left hand up. Bend to the right as far as possible, bend sideways as far as possible, keep this position and do a "pulse" slight lateral bend for one minute, then return to the upright position. Change hands and repeat the other turn. These tiny movements keep the tension of the serratus anterior muscle and the oblique abdominal muscle constant. This is much more difficult than it sounds. If you want to make this action more masculine, you can try to hold the dumbbell with 10 pound in your hands. In fact, lifting dumbbells will make the middle part of the whole body-not only the serratus anterior and the oblique muscles outside the abdomen, but also the rectus abdominis and erector spinae practice together. Remember, these small muscle groups play a role in stabilizing the trunk in most weightlifting, especially in squats. Do 10 times 1 minute "group" on each side and do it on the other side.

5. Turn the waist parallel bars arm flexion and extension

Use the standard parallel bars to lower your body like the standard parallel bars arm flexion and extension, but turn your body to one side when you rise. This rotation exerts great pressure on the serratus anterior muscle. You can also try to do the opposite, turn your back when you fall and stand up straight.

Turn your legs to your back.

Lie flat, put your arms on your sides, palms down, legs straight up, then put your feet together and slowly put your legs down to the left until you touch the floor. Then lift your legs again and repeat on the other side. Do 3 X 15 times on each side, and tomorrow you will feel that the waist is much more important than before.