speaker bottom belly seriously spoils the appearance of the figure. It is possible to improve the situation if you pump the muscles of the lower press daily. Exercises to help you tone up bottom belly, are performed with a special feature. Usually, shaking the press, we are used to straining only its upper muscles. However, do not forget about bottom belly .

Instruction

1. Lie on your back, put your hands on your body, lift your legs up. Inhale as you lower your right leg into bottom but don't touch the floor. Hold for 4 seconds in this position. Exhale as you lift your leg up again. Repeat the exercise for left leg. Do 20 sets with the whole leg.

2. Place your palms under your buttocks, try to press your lower back to the floor, place your straightened legs at an angle of 90 degrees. With an exhalation, lower your legs to 60 degrees and swing them up and down for 20 seconds. bottom. Inhale as you lift your legs up. Repeat the exercise 10 more times.

3. Put your feet on the floor. While inhaling, lift them at a distance of 20 cm from the floor. Hold your legs in the weight for 1-2 minutes, then completely relax. Do 3-4 more sets.

4. Put your palms on the back of your head, lift your legs above the floor, but hold them tightly. bottom ko (not higher than 10 cm). Do crosses in the area of ​​\u200b\u200bthe shins, that is, the “scissors” exercise. Try to do it for at least a minute. After that, lower your legs to the floor and completely relax the muscles of the lower press.

5. Put your hands on your body, lift your legs off the floor. Describe circles with your feet clockwise for a minute. Don't bend your knees. After that, repeat the exercise counterclockwise.

6. Bend your knees, place your heels near your buttocks. On an inhale, twist into lumbar spine and lower both legs with the right thigh to the floor. Squeeze your legs firmly together. With an exhalation, return to the previous position and repeat the twist to the left.

7. Put your feet on the floor, place your palms on your stomach. While inhaling, inflate your stomach as much as possible, while exhaling, pull it into yourself, tensing the abdominal muscles. Do the exercise for 1 minute. After that, relax the press. This exercise can be done during the day, say at work or in transport. Only for this it is not necessary to powerfully inflate the stomach and hold your hands on it. Regular repetition this exercise speed up correct result which you want to achieve.

Often, visitors to gyms turn to the instructor with a request to suggest exercises for lower muscles press, and girls make such a request much more often. This is due to the fact that the lower part of the press consists of especially weak muscles, and in women, due to physiological characteristics, a layer of adipose tissue is also deposited here. Exist special exercises to help deal with this common snag.

You will need

• - crossbar;
• - Swedish wall;
• - gymnastic bench;
• - gymnastic mat

Instruction

1. Start your workout with aerobic exercise. Jogging for 20-30 minutes will turn on fat-burning processes in the body and allow you to effectively reduce body fat in the lower part belly .

2. The best exercise for the lower abs is hanging leg raises. Grasp the bar with a straight grip shoulder-width apart. Pull your shoulder blades together slightly and tense your back muscles. Raise straight legs as high as possible. Hold at the top for one count. Lower your legs down for four counts. Do not lower your legs with a downward throw, this can lead to injuries to the triceps.

3. If you find it difficult to perform a hanging leg raise on the bar, perform it on the Swedish wall. The crossbars will provide additional support for your back, and it will be easier for you to lift your legs. If you want to make the exercise even more powerful, start by lifting not straight legs, but bent at the knees. But make the exercise a little more difficult.

4. Sit on the gymnastic bench. Put your hands behind your back. Tilt your body back slightly. Lift your legs off the floor and raise them to waist height. Keeping your legs in the air, spread them apart, and then cross them. Legs must be straight. Perform the exercise at an average pace until you have enough strength.

5. Lie on your back, stretch your arms over your body. Bend your knees and lift your legs up so that your shins are parallel to the floor. Raise your head and shoulders slightly. Inhale, hold your breath and pull your hips towards your chest. Strive to lift your pelvis completely off the floor. Do not unbend your legs so as not to shift part load from the press on the muscles of the thighs. Strive to move strictly in one plane, do not raise your shoulders and do not twist in the longitudinal direction. Do not lower your feet to the floor until you complete all repetitions.

6. Perform exercises for the muscles of the lower abs at the beginning of your workout three times a week. Muscles grow cool only during rest, so let's let them recover between loads. If you download them every day, your results will not be outstanding.

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Note!
Traditionally, it lower press is the most difficult in terms of elaboration, and pumping it up, correcting the existing shortcomings, is only possible with the help of a saturated load aimed specifically at the problem area. One way or the other, in the final conclusion, you will have to load all the muscles of your abdominals. Exercises on lower part press. Raising the legs, in a prone position - in fact, one of the classic exercises for pumping the lower press, gives a cool load.

Useful advice
One of the questions for girls who are energetically engaged in training for the press is: “How to pump up the lower abdomen, in which, even with a satisfactory result at the top, a relief tummy can treacherously stick out.” The peculiarities of female physiology is the storage of fats just on the abdomen, in its lower part, and in the hips - these are the places that are in female figure the most problematic, and it is from the extra centimeters on them that you want to get rid of in the first place.

Often people complain about pain in bottom lower back. The reasons for this not an arc can be different, so you need to see a doctor in order to make a positive diagnosis. The doctor will conduct an examination and prescribe a comprehensive treatment.

More often than each cause of pain in bottom of the spine are musculoskeletal morphofunctional metamorphoses: osteochondrosis (dystrophic damage to the intervertebral discs) or spondylarthrosis (arthrosis of the intervertebral joints). Also, the causes can be: vertebral fractures, infectious lesions of the intervertebral discs and vertebrae (brucellosis, tuberculosis, epidural abscess), non-infectious inflammatory diseases, metabolic bone lesions, spinal circulation disorders (stroke). Pain in the lower spine can be chronic and acute. Acute pain can occur with a fracture of the vertebrae, with displacement of the intervertebral discs in the lumbar region. Symptoms are pain in bottom spine, limitation of mobility. With an epidural abscess, the patient also experiences acute pain in the lower back when probing the affected area. This solid disease requires rapid treatment, right up to surgery, on the contrary, compression of the spinal cord can occur. Chronic pain is acceptable in ankylosing spondylarthrosis. Symptoms of the disease are pain in bottom of the spine passing into the hips, limitation of mobility, morning stiffness, curvature of the thoracic spine. Similar signs are acceptable for psoriatic arthritis, chronic colitis, Reiter's syndrome. Also, pain in bottom of the spine can appear with diseases of the internal organs, such as ulcerative colitis, colon tumor, kidney disease, dissecting aneurysm, chronic diseases of the pelvic organs, uterine or ovarian carcinoma, endometriosis.

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Paying attention to the upper and middle section chest muscle, one should not forget about bottom chest. It is more difficult to pump than other departments and requires a specialized approach to exercises. Pump up the bottom chest allowed with the help of the usual barbell bench press and dumbbell bench press on a bench with a reverse incline. The workout should include exercises such as pullover and push-ups on wide bars.

Instruction

1. The bench press is a basic exercise for working out the pectoral muscles. It can be performed medium, close and wide grip, on the horizontal bench, on a bench with an inclination up and with an inclination down. In order to pump up the bottom chest, you need to do a bench press with a wide grip on a bench with a downward slope of 35-45 degrees. To perform the incline press, you will need the support of a companion, one that will remove the bar with you and put it back. Doing this exercise independently is dangerous. If there is no specialized bench for the reverse press, then incline bench for pumping the press. The presence of fasteners for the legs is significant. You are not required to slide during the bench press. Inhale as you lower the bar to chest closer to a clear plexus. Elbows spread apart, in a cross in relation to the body. Be careful not to press them against you. So you transfer the load to the triceps. Later touch chest push the bar up as you exhale.

2. The dumbbell bench press is performed in a wide arc in order to maximize the use of the pectoral muscles and isolate the work of the triceps. Overhead dumbbell grip. In the initial position, the dumbbells are directly above you, discs touching each other. As you inhale, spread the dumbbells to the sides. Cross your elbows like you would in a bench press. On the exhale - i.p.

3. Push-ups on the uneven bars preferentially engage the triceps. However, doing push-ups on wide bars helps to load the bottom as well. chest. Pick up a load that allows you to push up 8-10 times. The load is traditionally hung on the belt with the help of a belt and a hook on it. The weight can be either a weight or a disc.

4. The pullover does not pump the chest, but helps to expand the volume chest and visually enlarge it. It is done with light weight 8-10 times until a stretch is felt in the ribs. It is performed on a flat horizontal bench with dumbbells. Lie on your back with your head at the edge of the bench. Hold the dumbbell with both hands near the abdomen and lower part chest. As you inhale, take the dumbbell behind your head. As you exhale, return to I.P. It is allowed to perform a pullover across the article, leaning on it only with the shoulders. It is better to perform a pullover before the bench press, and push-ups on the uneven bars after it.

Note!
This is the first exercise that will allow you to pump up huge pectoral muscles for you, subject to a regular progression of weights. The first thing you must do is to choose the best inclination of the bench - 30 degrees. It is allowed to leave it unchanged (slope up), and it is allowed to make it negative - then the load vector will be like in a crossover. The more negative angle you take, the more the chest will work in isolation, then the greater the emphasis will be on its lower part.

Useful advice
Now that you know about the anatomy and mechanisms of movement, let's figure out how to pump up a wide chest. The presented movements and exercises are designed with the aim of acquiring the maximum result during the entire visit to the gym. Flat bench exercises develop the lower and middle parts of the pectoralis major, work on the bench with the right incline engages most of the upper and, to a lesser extent, the middle part, and negative incline bench presses help to build the lower ...

Probably for no single muscle, or even an entire muscle group, there are so many different exercises like for the abdominal muscles. The only task is that there are effective exercises for the formation of the abdominal muscles, but there are not too many.

In training the abdominal muscles, many people like to complicate, in general, an easy process. It seems to them that strange paths are strictly obliged to lead to every strange thing. Meanwhile, it is not the path that matters, but how you overcome it. The heavier the load, the better the result.

Pumping up the abdominal muscles is very easy. Primitive, since more often than not, we are not talking about a large muscle group, but about one exceptional rectus abdominis muscle, which performs a very primitive function: twists the pelvis to the body or twists the body to the pelvis. Realize it. Accept it. Understand it! And then you will reject a lot of exercises as obscene or poorly effective.

Moreover: you twist the body to the pelvis (usually twisting) or, on the contrary, twist the pelvis to the body (raise the legs) has no fundamental difference for mechanics muscle contraction, since we are talking about the contraction of one exceptional muscle (rectus abdominis). Differences in accents will be insignificant (a few percent, of which it is neither cold nor hot).

However, the difference in load will be very different. Twisting the pelvis to the body will be more difficult. Consequently, variations of these exercises are suitable for the advanced tier. And this is very cool, as it will allow us to gradually increase the load on the press, not only by metamorphosis of the number of repetitions, but also by using more difficult exercises to perform. And the progression of the load is the main condition for increasing the size of the abdominal muscles!

I could now list dozens of different exercises for the abdominal muscles. Actually, it would have been necessary to do so if my goal was to throw dust in your eyes. However, the truth is that many exercises are either obscene or duplicate each other. Therefore, I will tell you only about the most effective ones.

The main function of the press: this muscle brings the upper body and lower body (pelvis) closer to each other. It's like a book open in the middle - you can close it in two ways: either slam the left half or the right. Similarly, the press pulls the lower part (press) to the body, or pulls upper part to the pelvis. The main functions of the rectus abdominis muscle:

1. Twists (pulls) the top of the body to the bottom (pelvis).

2. Twists the lower body (pelvis) towards the top of the body.

hundreds existing exercises for the press, inherently, only one of these functions is used. Therefore, you need to prefer those exercises that will focus the load on one of the above movement vectors as much as possible.

Tip 6: How to remove the lower abdomen quickly and effectively

After childbirth, a sharp weight loss, or, on the contrary, an increase in body weight, many are faced with such a snag as a sagging and voluminous lower abdomen. The most desperate make an appointment with a plastic surgeon, which is often an oversight. In fact, with a little effort and perseverance, this task can be mastered independently at home. There are several tips on how to remove the lower abdomen quickly and effectively.

Eat and lose weight at the same time!

One of the most important aspects of any weight loss is balanced diet. In order to quickly remove the lower abdomen at home, you need to follow the following tips from nutritionists:

Completely replace strong tea and coffee with herbal decoctions and infusions, in which it is desirable to add a little ginger or cinnamon, which promote fat burning;

Give up carbonated drinks and alcohol - these foods are one of the main causes of the origin of the abdomen;

It is better to eat food often, but in small portions, so that the body has time to digest it;

Drink plenty of water - preferably at least 2 liters per day. Coffee, tea and milk cannot be substitutes for ordinary water.

Physical activity - flat stomach

The main exercise that will help get rid of the voluminous lower abdomen is work on the press. But this must be done positively, so as not to aggravate the situation. Incorrect positioning during exercise can lead to the fact that instead of getting rid of the stomach, you pump up muscles in the part that is already unnecessarily bulky.

Before you start exercising, be sure to warm up your abdominal muscles. To do this, rub the problem area with a warm towel dipped in hot water with the addition of grapefruit or rosemary essential oil. When the skin of the abdomen turns red, it is allowed to make a light patting massage and start exercising later.

Another method to remove the lower abdomen quickly and effectively is exercises in a standing position. At the same time, the body does not bend, and the raised leg draws in the air circular motions. The legs should be taken away from the body, without raising the foot above the tier of the knee of the other leg - in this case, it is the lower abdomen that is pumped. If you do exercises for 40 minutes a day and follow the recommendations regarding the diet, then you can remove the lower abdomen at home literally in 5-6 weeks. To maintain the achieved result, it is enough to do exercises for preventive purposes for 15-20 minutes 3-4 times a week.

One of the most problem areas on the body of women is bottom belly. It is possible to improve the appearance of this zone if you systematically perform exercises on the lower press, do massage and adjust your diet.

Instruction

should be daily. Take a few minutes in the morning to strengthen your abs. Lie on your back, place your palms under your buttocks, lift straight legs up. As you inhale, lower your legs to the floor, but do not touch it. As you exhale, lift your legs up. Repeat 15-20 times.

2. Lie on your back, put your hands under your hips, lift your legs perpendicularly up. As you exhale, lift your hips a few centimeters off the floor, and with an inhale, return to the starting position. Repeat the exercise 15-20 times. Raising the hips should be due to the muscles bottom but belly .

3. Lie on the floor, fix your legs over the edge of the sofa, put your hands behind your head. As you exhale, lift your upper body, using the muscles of the lower press for this. tingling in bottom at belly will indicate that you have enabled the required zone. On an inhale, return to the starting position. Repeat 15-20 times.

4. Stand up straight, grab a hula hoop. Rotate it around your waist for a few minutes. With the help of this exercise, you will effortlessly tighten bottom belly . Fat folds will disappear, the muscles will become stronger, and flabbiness of the skin will disappear in bottom at belly .

5. Get a course of massage on the stomach. A highly professional masseur will gradually remove the speaker bottom belly and make the skin smooth. Review your own diet, stick to the zone diet. Eat seeds, nuts, dairy products, fish, poultry, eggs, fresh vegetables, fruits, legumes, seafood, vegetable oils. Avoid consuming chocolate, canned foods, confectionery, fried, sugary, smoked, salty, thick.

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It is allowed to pump up the back muscles with the help of various exercises on the horizontal bar, with weight, etc. But in order to quickly achieve the desired result, you need to know how to do it correctly. How to build back muscles?

Instruction

1. Fine embossed muscles back- the dream of every man involved in bodybuilding. But in the distance, not everyone knows how to properly pump up muscles back. Here are some exercises that will help you achieve the desired result.

2. The first exercise is pull-ups with a wide grip. Grasp the bar with a grip slightly wider than your shoulders and hang on it. Slightly move your chest forward, cross your ankles and look at the bar. Pull yourself up, bringing your shoulder blades together, and try to touch the horizontal bar with your chest (her top). Without pausing, smoothly return to the starting position and repeat the exercise again. It is significant that the horizontal bar touches the chest below the collarbones or on their tier.

3. The second exercise is the dumbbell row. To do this, take a dumbbell in your right hand, and put your left palm and left knee on the bench, straighten your back a little and bend it. Pull the dumbbell in an upward arc towards you, bringing the shoulder blades together. Pause at the top and return to the starting position. Repeat as many times as needed. Try to drag the dumbbell not to the middle of the abdomen or to the chest, but to the belt.
4. The third exercise is the barbell row. Take the barbell so that your hands are a little tighter than a regular bench press grip. Pull back the pelvis and lean forward, while the bar should drop to the middle of the legs. Pull the bar towards you and try to touch it to the lower abdomen. Without each pause, go to the starting position and do the exercise again. To make the load on the lower back easier, be zealous to keep your legs in a half-bent state.

5. The fourth exercise is the traction of the block with a wide grip while sitting. Get on the simulator so that a little bent legs located on a support, and take the handle in your hands. Raise your head and arch your back. Pull the handle to the middle of the abdomen, bringing the shoulder blades together. After a clear pause, return to the starting position. During the exercise, be careful not to round your back and not tilt your head either back or forward.

6. The fifth exercise is the reduction of the shoulder blades on the lower block. Attach the long handle to lower block and sit in front of him. Take the handle with a wide grip, while straightening your back and raising your hands to the tier of your chest. Do not bend your arms, but try to easily bring the shoulder blades together, at the same time bringing the handle closer to you. Return to the starting position and repeat the exercise again. Pay attention so that the shoulders do not rise up during the exercise.

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If you want to pump Press, then first decide what kind of result you need. You can make your stomach fit and flat. With excellent physical training this will take about a month. But tea is allowed to pump Press and before the origin of the cubes. This task is more difficult, but it is also doable.

You will need

• - sports board;
• - dumbbells;
• - horizontal bar.

Instruction

1. If you have unwanted fat in the area Press but you need to get rid of it. To do this only with the help of exercises is unrealistic. Therefore, you need to start consuming fewer calories. Lose weight by a maximum of 1 kg per week until every unnecessary weight is gone.

2. Do daily walks for 20-30 minutes. This is one of the most primitive exercises that will help you achieve flawless Press but. Exercise 2-3 times a week for 1 hour. Warm up your muscles before starting your workout. In the first 14 days, do not overload your body. Begin to give the maximum load to the body from the third week.

3. If you want to achieve a fit, athletic Press and you need to execute the following exercises: ordinary, diagonal, reverse and double plexus. Lie on the floor and put your hands behind your head. Twisting movements lift the torso so that the right elbow moves to the left knee and vice versa. With reverse twists, the shoulders lie on the floor, the legs and hips rise up. The double plexus is a combination of these exercises. Those. both the top and bottom of the body rise. Only the hips remain static.

4. If you want to achieve the origin of the cubes on Press Yes, you will need a slightly different set of exercises. You must give a load to each abdominal muscle: straight, oblique, intercostal and anterior serratus. In addition to crunches, do the following exercises. Lie down on an inclined sports board, fasten your feet under the rollers. Raise your torso 20-50 degrees in relation to the board. Then lean back without touching the surface with your back.

5. Lie down on a bench. Take dumbbells in your hands and bring them behind your head as far as possible. Hold the position for 5 seconds and raise your arms to your chest. Do this exercise for at least 3 sets of 10 reps per workout. Perform 20-50 pull-ups throughout the session.

6. Starting from the third week of training, increase the performance of the entire exercise by 5-10 sets. Perform such metamorphoses every two weeks. If the load seems tiny to you, then add 10 more sets or do weight training. The load tier should match your physical condition. If you haven't played sports before, give yourself a little indulgence. For example, divide your workout into two parts: morning and evening.

Note!
If you want to pump up the press as quickly as possible, do not do it every day. Let the body rest, then the result will be better.

Useful advice
In order to achieve cubes for the press, purchase a gymnastic ball. And do crunches on it.

Pumping the muscles of the lower abdomen and creating a V-shaped "Adonis belt" - aerobatics in the development of the press and the muscles of the body. However, despite the fact that there are many, in reality, only a few of them really involve the lower part of the press.

The situation is aggravated by the fact that the relief lower press is almost impossible without constantly following a diet, and the fight against fat in the lower abdomen is the most difficult task. Due to a number of genetic reasons, the body prefers to store subcutaneous fat in this area, extremely reluctantly burning it during physical training.

Fighting belly fat

FitSeven went into detail about how it requires a near-total elimination of high-glycemic carbohydrates, as well as regular cardio training on an empty stomach (to increase tissue resistance to insulin and activate the burning of “problem” belly and flank fat).

The so-called, based on the use of a large number of fiber sources, will also help in creating the relief of the lower part of the press. Among other things, enough effective method drawing the lower press is the application of special ointments and gels to the abdomen that improve lymph circulation and remove excess water.

Exercises for the lower press

Speaking about exercises for the development of the lower press, first of all it should be noted that from an anatomical point of view, there is neither upper nor lower press. In fact, the abdominal muscles are several layers long muscles with various departments (including), able to contract independently of each other.

In addition, the degree of involvement of the lower press during a certain exercise depends primarily on the ability of a person to consciously involve this section of the abdominal muscles in work, and not at all on the type of exercise. It is also important that if the exercise is performed incorrectly, the main load will fall not at all on the press, but on the lower back and leg muscles.

The strategy of pumping the lower abdomen

The best isolation exercises for the lower abs are reverse crunches, lying leg raises, and hanging leg raises. Separately, we note that the muscles of the lower abdomen and girdle muscles of the body are actively involved in the work in basic exercises associated with the tilt of the body forward - especially in and in.

A set of exercises for the lower press

To pump the lower press, select 2-3 exercises from the ones below, including them in. Since the exercises on the lower abdomen are static, they can be performed at the end strength training when you don't have much energy left. Once again, the key is to constantly feel the work of the lower press.

Since the key task of the press is to maintain posture and intra-abdominal pressure, it is important for the development of abdominal muscles. When performing this version of the bar, pay special attention to the feeling of constant tension in the lower part. abdominal muscles. Do 3-4 sets of 30-60 seconds.

Given static exercise also necessary to strengthen the bottom of the press. Kneeling with support on your hands (shoulders fixed, biceps slightly looking forward), stretch your right arm forward and your left leg back. The gaze is directed downward. Feel the tension in your body. Perform 2-3 sets of 30-60 seconds on each arm.

Keeping support on your hands (shoulders fixed, shoulder blades brought together, biceps slightly looking forward), slowly roll the fitball towards the body, feeling the work of the bottom of the press. The main task is precisely this feeling, and not the performance of a maximum of repetitions. Do 3-4 sets of 10 reps.

Lie on the floor, bend your knees, slowly lift your pelvis up, making sure that the shoulder blades do not come off the ground. When performing the exercise, it is important how exactly you lower the pelvis down. Do this slowly and deliberately, making sure that the upper abs and leg muscles are not involved in the work. Do 3-4 sets of 10 reps.

Lying on the floor, the lower back and shoulder blades are firmly pressed to the ground. Raise your legs slightly bent at the knees up, then slowly lower them to left side, feeling that it is the muscles of the lower press that take on the load. Return to initial position, then lower your legs to the right. Do 2-3 sets of 10 reps on each side.

This exercise is suitable only for advanced trainees, since in most cases even the weight of the legs is too large for the lower abs, and only the thigh muscles and iliopsoas muscles are included in the work. Perform the exercise only when you learn to involve the bottom of the press in the work.

Lower abs home workout

Since most lower abs exercises do not require machines or any special equipment, they can be successfully performed at home. In fact, for pumping the lower press at home, a fitness ball and a fitness mat that softens the floor will be enough for you. However, it is important to develop the abdominal muscles in the complex.

As is the case with many other muscle groups, it is impossible to "separately" pump up the lower abdomen - just like it is impossible to create a universal and suitable for absolutely everyone. In reality, everything will depend on whether you can feel the lower press when performing a certain exercise or not.

How to pump the lower abdomen?

When pumping the lower abdomen, pay special attention to your sensations during the exercises - carefully make sure that the load is not shifted to the lower back or to the front of the thighs. Remember that regular violation correct technique may cause it to occur.

Also, do not forget that the muscles of the abdomen consist of those involved in the work with static (stationary) exercises, and not at all with sophisticated exercises with heavy weights. In fact, a properly performed daily plank will be more beneficial for the development of the lower press than performed "however" dumbbell leg raises.

***

When performing exercises on the bottom of the press, it is necessary to closely monitor that this particular part of the abdominal muscles is involved in the work, and the load does not go to the legs or to the lower back. In fact, perfect technique exercises and the slowest possible speed are much more important than the number of repetitions or the use of heavy weights.

Lower Ab Workout: 9 Best Exercises

Obsession grows every year perfect press. Guys want to know how to get a six-pack, and girls ask to get a flat and firm abs.

And this is not surprising. After all, every day from all sides we are “pressed” with ideal muscles. Muscular bellies of models and celebrities are everywhere: they pose in lingerie or in bikinis. They shamelessly post selfies on Facebook and Instagram, appear in advertisements, print, billboards, magazines, TV shows and movies...

The dainty lower press is really the finishing touch to the perfect appearance. Since subcutaneous fat disappears from the body from top to bottom, the fat in the lower abdomen is the last to disappear (and the first to return if you “break down” too often). And we immediately want to find exercises for the lower press that effectively burn fat in this area of ​​\u200b\u200bthe abdomen. But you should not separate the upper and lower press, this is one muscle and it will always be more prominent if you reduce the percentage subcutaneous fat throughout the body. This time we will tell you which exercises are better to choose in order to still improve the tone of the muscles of the lower press.

So with the help of a yoga mat, bench, gymnastic ball and your own weight, you can perform these exercises (they are described in detail and captured in the photo) - the most effective exercises for the lower press.

They will pump the lower part of the rectus abdominis and form a deep V-shaped press.

This list of exercises is divided by difficulty, from beginner to advanced. So if you are a fitness beginner, then by all means, start with the simplest ones. After you improve your physical form move on to moderate and advanced exercises.

IMPORTANT! Even if you do thousands of exercises, you will never see six pack or flat abs if there is excess fat. Visually embossed cubes are the result of a low body fat content, which is achieved through appropriate exercises.

Besides…

In order to get rid of excess fat faster and more effectively, engage in high-intensity interval training (if you have a sufficient level of training), as well as strength exercises. To burn excess fat in the abdomen, abdominal exercises alone are not enough.

Important: you need to study your eating habits

In fact, 70% of fat loss success depends on your diet.

You can tighten and pump up the abs, but they will be hidden under the fat in the abdomen if you do not eat and drink properly.

The best exercises for the lower press

Lower Ab Exercises: 5 Beginner Exercises

Reverse crunches

1. Lie on your back, bend your legs at a right angle at the hip and knee joints. If you are lying on a horizontal bench, hold onto the seat above your head with your hands.
2. Without moving your upper back, tighten your lower abdominal muscles strongly, lift your pelvis off the floor, and pull your knees toward your head.
3. When your knees are at chest level, hold this position, and then slowly return to the starting position.
4. Do 12-20 repetitions. When you can easily do 20 reps, increase the weight by placing a light dumbbell between your legs.

Hold "V" (boat pose)

1. Lie down on the floor or on a flat bench.
2. Hands on the sides. Raise both legs at the same time as your torso to a 45º angle. Your body should form a "V". Keep your legs straight and maintain the correct posture.
3. Engage your core, lower/upper abs, and hold the V position for 30 seconds to 2 minutes.

Leg raise with ball

1. Lie face up on the floor with an exercise ball between your ankles.
2. Tighten your abs, squeeze the ball with your ankles. Raise your legs up so they are at right angles to your body.
3. Hold the ball at the top, then tighten your abs and slowly lower the ball down (don't let it touch the floor).
4. Now stay at the bottom.
5. Perform 12-20 repetitions.

Fancy plank with gymnastic ball

1. Put your feet on top gymnastic ball and straighten them completely.
2. Keep the weight on your forearms, tighten your abs and core to keep your upper body straight.
3. Hold this position for 45 seconds or longer, but don't let your body sag as this can strain your lower back.

Sitting Corner Curl

1. Sit on a flat bench with your body perpendicular to its length.
2. Grasp the bench, lower your torso back and stretch your legs forward so that the body is straight and parallel to the floor.
3. Simultaneously pull in your lower abs and tighten your upper abs to form a “V” with your quads and abs. Keep your back straight.
4. Repeat 15-20 times. When the exercise becomes easy, it can be complicated by adding dumbbells between the legs.

Lower Ab Exercises: 2 Moderate Exercises

Reverse crunches with leg press up

1. Lie on your back on the floor or on a flat bench. If you are on the floor, put your hands under your pelvis (as in the picture). If you are on a bench, put your hands behind your head to do a deep stretch.
2. Tighten your core and lower abs, lift your legs to a vertical position. Your body forms a 90º angle with them. This is the starting position.
3. Now squeeze your glutes, the very bottom of your abs, and your thighs to push your legs up. This is called "momentum". Don't bend your knees.
4. Hold at the top for a few seconds, then slowly lower your legs and a short time touch the bench or floor with your pelvis.
5. Quickly repeat the "impulse".
6. When you can easily do a set of 15 reps, grab the dumbbells between your legs. Continue to increase the weight when doing 15 “pulses” in a row becomes easy. Increasing resistance will stimulate muscle growth.

Bringing the knees to the chest on the fitball

1. Place your legs and shins on top of an exercise ball.
2. Extend your forearms fully out to be in a push-up position.
3. While tensing your abs, slowly pull the lower part of it up, as a result of which the knees should be at the chest, and the ball should roll to the level of the hips.
4. Roll the ball until your quads are perpendicular to the floor. Hold the position for a few seconds. Return to starting position.
5. Repeat 12-20 times.

Lower Ab Exercises: 2 Advanced Exercises

Rise on the ball

1. Feet and shins lie tightly on the gymnastic ball.
2. Straight arms fully extended, the starting position is to be in a push-up position.
3. Don't bend your knees or round your back. Roll the ball so that it is under your toes. Tighten your abs and lift your pelvis into the air. You should form an inverted "V".
4. Slowly lower yourself to the starting position.
5. Repeat 12-20 times.

Hanging leg raises

1. Hold on to the pull-up bar with your arms straight and shoulder-width apart.
2. Keep your back straight, then tighten your lower abs and slowly lift your legs up until they are parallel to the floor. It is important not to swing or lift impulsively. It should be a slow and controlled movement.
3. Stay in this position for a few seconds, then lower your legs and return to the starting position.
4. Perform 10-20 repetitions.
5. As your muscles get stronger, start gradually increasing the height of the lift. Raise your legs to waist level, then to your chest, and finally to the level of the bar.
6. If hanging leg raises are too difficult for you, lift bent knees. After a while, you will be able to do the same, only your knees will already be unbent.

Now you are armed best exercises on the lower press, which will help tighten the abdominal muscles and make the cubes more prominent. Good luck on your journey to building the perfect abs!

The main difficulty in the process of developing the muscles of the peritoneum is that fat actively accumulates in the lower abdomen, so making this part of the body embossed is more difficult than pumping up the upper press. During training, you should constantly focus on the strengthened area of ​​\u200b\u200bthe body and perform exercises with great patience.

Features of training the lower abdomen

The abdominal muscles cannot be made embossed without a lot of repetitions: nature has programmed them for endurance. The key task of the abdominal muscles is to hold the body in vertical position when moving a person. Maximum efficiency during the training of the lower part of the press can be achieved by doing repetitions, optimally - at least 20 in each approach.

Since the abdominal muscles are more dependent on human nutrition than others, if you want to make them beautiful and embossed, stick to a diet. You don’t need to count calories, you just need to refuse or reduce to a minimum the consumption of sweets, pastries, flour, fatty foods. To keep your weight in check, combine crunches for the lower press with cardio. For example, running helps to tone all muscles and is great way to reset overweight, including those that "settled" on the stomach.

How to download the lower press

It is easier to visually distinguish the upper press from the lower one than to strain a separate part of the abdominal muscles. When choosing a set of exercises to pump up the muscles of this part of the body, give preference to those twisting options that have the maximum impact on the lower abdomen. You need to train regularly (ideally - three times a week). Don't neglect exercise top press to achieve proportional development of the abdominal muscles. Let's figure out how to pump up the lower abdomen.

Where to start training

The first thing to do in pursuit of beautiful press is to adjust your diet. Sticking to the basics healthy eating, you can quickly improve digestion and metabolism, so you can successfully control body weight. By eating the right foods, you will accelerate the process of muscle growth. It is not difficult to pump up the lower press at home without a diet, but the cubes will not be visible under the fat layer. No matter how much you exercise, the result will become noticeable only when the percentage of subcutaneous deposits drops to at least 15.

Effective lower press exercises for girls

In the body of women, the lower abdomen is a zone that is as close as possible to the reproductive organs, so fat often accumulates in this place more actively than in others. Through the fat layer, additional protection is formed for the future fetus, so it is very difficult to deal with it in this place. Workouts for the lower part of the press should be complex. The result must be supported by a low-carbohydrate diet and drinking regimen. How to pump up the lower press and what exercises are suitable for girls:

1. Twisting. How to download the lower press for girls? Lie on the floor with your legs raised above the floor so as to create a right angle with the body. Raising the pelvis, simultaneously pull straight legs to the head and return to the starting position. Twisting should not be amplitude, repeat them 30 times.
2. Hanging leg raises. Grab the horizontal bar firmly, relax your torso, breathe freely. Start lifting straightened legs up due to the muscles of the lower press. At the top point, you should linger for a second, then slowly lower your legs. The recommended number of repetitions is 10.
3. Vacuum. This is one of the most effective exercises to achieve the expected result. It requires perfect execution technique. Standing on all fours, gradually exhale through your mouth until the stomach is drawn in to the ribs as deeply as possible. Stop breathing for 10 seconds, then you can inhale. Repeat at least five times.
4. Scissors. To pump up the lower part of the peritoneum, perform this exercise as many times as possible (as many as you can). Lying on the floor, raise your legs, lifting them about 10 cm from the surface. Start spreading and bringing your hips together in a wide amplitude. Try to perform scissors quickly to achieve maximum load on the lower press.
5. Bike. It is better to do the exercise slowly with constantly tense abdominal muscles. To do this, lie down, clasp your hands behind your head. Raise and bend your left knee, slide it towards your right elbow, then do the opposite. The free leg should hang in the air parallel to the floor at a distance of about 10 cm from its surface. To pump up the lower part of the press, do at least 25-30 repetitions for each side.

lower abs exercises for men

When performing exercises for the press, both zones of the rectus abdominis muscle work. If you want to pump up a specific area of ​​\u200b\u200bthe abdominal muscles, the load should be emphasized on it. Certain types of crunches and other exercises for the lower part of the press are suitable for this. The representatives of the stronger sex, like women, should not neglect the diet in an attempt to achieve beautiful cubes on the stomach. Here is an instruction on how to pump up the lower press for a man:

1. Seated leg raises. Lean on your arms bent at the elbows, sitting on the floor. Shift your body weight back, lift your legs off the floor. Twist the body, pulling the knees to the sternum. Then straighten up as evenly as possible, stretching your socks, and feed your shoulders back. Repeat 30 times.
2. Leg lift. Lying on the floor, place your hands under your pelvis or stretch over your head. Start straight leg raises, holding them at 45 degrees. Keep your lower back firmly pressed to the floor surface. Do the exercise at least 20 times.
3. Raising legs on the Swedish wall. Grab the bar with your back to the wall. Hanging on your hands, lift your legs and pelvis up (the higher, the better the lower press is pumped). The lowering of the legs should be slow, and the rise sharp.

Perhaps every person dreams of having a figure that others will envy. And many are willing to work on it in the gym several times a week. But, as a rule, almost everyone is faced with the need to work out the lower part of the press.

This is not an easy job...

To achieve the relief of the lower abdomen is much more difficult than the upper. This is due to the fact that the bottom of the rectus muscles is “hidden” behind a thicker fat layer than the top.

You can get rid of excess fat and get beautiful lower abs if you follow the following formula: workouts (cardio and strength) plus proper nutrition. If you exclude at least one of the components, then the result will not be the same as we would like.

By the way Strong muscles in the abdomen not only look beautiful, but they also protect internal organs from external influences.

Diet and cubes

Even shaking the press day and night without a break, you can not see the desired relief. And most often the reason lies in malnutrition. So that efforts are not wasted, it is worth observing the following rules:

1. calculate daily allowance calories and stick to it (this can be done on a website dedicated to fitness, but better - during a consultation with a trainer);

2. Calculate the daily rate of water consumption (according to the formula: body weight multiplied by 31 for women and 35 for men).

3. eat small portions 5-6 times a day (how not to stay hungry when reducing portions can be read.

4. daily diet must comply with the formula: 30% protein; 50% - slow carbohydrates, which are contained in grain bread, cereals, vegetables; 20% fat and fast carbohydrates.

5. for effective weight loss it is necessary to exclude from the diet products containing a lot of refined sugar and flour: bakery products, soft wheat pasta, soda, milk and white chocolate, fast food and similar products. However, this does not mean that you need to completely deprive yourself of gastronomic pleasures and eat only spinach and chicken breast. Whole grain bread and durum wheat pasta, dark chocolate, dried fruits, oatmeal cookies with honey - the diet is varied!

When proper nutrition becomes a system and the figure begins to take on the desired shape, it will be possible to think about the next step.

Drying as a factor in achieving the goal

What experienced athletes call the slang word "cutting" is the process of "burning" subcutaneous fat to give muscle relief. To achieve a result, two conditions must be met: firstly, burn more calories than you receive, and, secondly, maintain a high metabolic rate. Drying is a combination of a strict diet and a set of exercises.

• During drying, you should reduce the amount of carbohydrates consumed in favor of proteins (up to 40% of the diet). Without restrictions, you can eat eggs, chicken breast or other lean meat, white fish, seafood, low-fat cheese, cottage cheese.
• It is better to exclude sugar and flour products at this time, as well as various sauces.
• The diet can be diversified with green vegetables, sauerkraut, mushrooms.
• The last meal - 1.5–2 hours before bedtime should consist of a small amount of protein product(for example, a glass of kefir).
• There should not be long breaks between meals. Eating frequently will keep your metabolic rate at a fairly high level.
• It is better to exclude alcohol, only sometimes you can afford to drink a glass of dry wine.
• Exercises (in this case, for the lower abdomen) must continue to be performed in the usual or enhanced mode. We will talk about them a little lower.
• Walk more, and even better - run. Running speeds up metabolism, burns a lot of calories and promotes the appearance of muscle relief.
• The maximum fat loss per day is 200 grams. Exceeding the norm is fraught with a deterioration in well-being and a violation of the functions of internal organs.

After drying, you need to switch to a normal diet gradually so as not to harm the body. Drying is strictly contraindicated for those who have diabetes, kidney failure, intestinal and stomach ailments, problems with the liver, pancreas.

What exercises will allow you to pump up the lower press?

Now let's talk about specific exercises for creating a beautiful lower press.

How to pump up the lower press at home

• Traction of the knees to the stomach in the supine position
  Hands behind the head, legs bent at the knees, feet on the floor. The knees are pulled to the stomach, slightly raising the pelvis. 2-3 sets of 15 repetitions.
• Scissors
  This exercise is performed from the starting position lying down. The extended legs are slightly raised above the floor by 30 ° and then crossed among themselves. 3 sets of 20 reps.
• Reverse crunches
  IP: lying on the floor, arms extended along the body lie along the body. Then, bending at the knees and turning them alternately to the sides, pull the legs to the stomach. 2 sets of 15 reps each side.
• V-twists
  Start from the same position as in the previous exercise. Arms outstretched, legs raised. Raise the torso, arms and legs at the same time, while trying to touch your legs with your hands (the body resembles the letter V). Perform slowly, with a delay at the top point. 3 sets of 15 reps.
• Leg raise from lying position
  Lying on the floor, place your arms along the body and raise your legs to an angle of 90º. When lowering your legs, do not touch the floor. 3 sets of 15 repetitions.
• "Bike"
  Lying on the floor, clasp your hands behind your head. Stretch your left elbow to your right knee and vice versa. The free leg should be extended on the floor. This exercise works the entire press as a whole. 2 sets of 20 reps.

Exercises on simulators

• Hanging leg raises on the horizontal bar
  A very effective exercise for those who dream of sculpted lower abs. Take a medium grip on the crossbar, hang on the horizontal bar. Then raise your legs above the level of the pelvis, pulling your knees to your chest. Hold in the top position for a few seconds and slowly lower your legs. You can complicate this exercise by raising straight legs, which will increase the load on the lower press. 2-3 sets of 15 times.
• Twisting on a Roman chair
  Sit so that the pelvis is completely located on the seat of the Roman chair. The arms are crossed on the chest, the shins are rested on the rollers. While inhaling, slowly lower the torso below the level of the hips. Then rise to an angle of 30-60º, exhale. Hold at the top, slowly return to the starting position. 3 sets of 10-20 repetitions.
• Raising the legs with an emphasis on the elbows on the uneven bars
  The elbows are rested on the bars, and the back is pressed against the pillow of the simulator. Shoulders should not rise. Bending your knees, pull them up to your chest. A more difficult option is to raise straight legs parallel to the floor. 3 sets of 15 reps.
• Pulling the legs to the stomach on the fitball
  The body is parallel to the floor, the shins are on the ball (the pose is similar to the original for push-ups). Direct emphasis on the floor. On the exhale, the knees are attracted to the chest, the ball is under the ankles, the back is straight. Hold this position for a couple of seconds, the press is tense. On exhalation - return to the starting position. 3 sets of 15-20 repetitions.
• Twisting machine
  Set the weight for the resistance (to start with 10 kg, then the resistance can be gradually increased). Put your legs under the rollers, grab the handles with your hands and, as you exhale, simultaneously raise your legs and pull the handles down, twisting your back. Stay in the lower position, return to the starting position. 2-3 sets of 10 twists.

Of course, not all exercises are given here, with which you can pump up the lower part of the press, this list can be supplemented and varied.

Training mode

In order for the classes to give results, regularity is necessary. We can talk about 3-4 workouts per week lasting from 15 to 30 minutes. Fitness gurus recommend doing exercises for the lower press in the interval from 16 to 18 hours. And remember, too frequent and long workouts- the cause of overtraining, which can lead to serious muscle injuries.

If you follow all the recommendations listed in the article, you will be able to evaluate the first results in a couple of months.

Fitness club or home workout?

Exercises for the development of the lower press cubes can be done both at home and in the gym. But it’s not easy for everyone to force themselves to study at home. In addition, in the hall you can use various sports equipment and simulators, which often allow you to achieve results faster.

Another big plus gym- here it is possible to consult with an experienced instructor and draw up individual program workouts. Consultation with a professional will allow you to calculate the optimal load on the muscles and draw up a menu of the right diet.

Our Gold’s Gym instructors will help you make your workouts efficient and safe, and a wide selection of different equipment will significantly speed up the achievement of the desired result. Here you can choose other workouts: from swimming to yoga.