exercises for the lower press


  • The main recommendations of the exercises
  • Exercises designed for any level of training

With the change of seasons, especially with the advent of hot summer, every girl starts to think that it's time to bring the body back in order. Naturally, the question arises, how to quickly create a nice flat stomach relief? Undoubtedly, it is best to achieve the desired effective form of exercise will help. You can train at home or in a sports club, but the most important thing is to do it right.

And this is where the main error lies in wait for newbies. Not everyone knows that there are specific exercises for the lower press, which differ somewhat from the well-known and familiar. Only given this caveat, it is possible to achieve a perfect result. I'm sure you're wondering why, we guess?

First we need to clarify some points regarding the press. The fact that it represents a whole muscle group, each of which require individual approach in training. That's why, if you want a set of sports activities at home or in the room was efficient and brought the desired result as soon as possible, exercise for the lower press must have some degree of stress than those that are necessary for any other part. This is often overlooked and perform the usual ups body in the hope that this will help to achieve harmony. And then wonder why the lower abdomen is not going anywhere, because spent so much time and effort on training?

All because of ignorance of the structure of the body and as a result, the wrong exercises. To form a beautiful slim waist is necessary to study not only the upper but also lower abs and obliques group. If the exercises for the upper band, and mistaken understanding that and how to do, even for a beginner is difficult, then the question of how to work with the others, requires special scrutiny.

But before proceeding to the next section of the article, it should be noted that only one exercise to the lower press or any other part of the stomach is not enough to gain the girl's slender waist. How would you have liked to, but will have to adhere to the principles of nutrition and diet. Only the complex all of these measures, including the effective exercise at home or at the gym, able to realize your dream to lose weight and achieve a beautiful relief of muscle.

 exercises lower abs

The main recommendations of the exercises

The easiest way to work out the side of the abdomen, which is just the same and are responsible for the formation of the waist. To load this area muscles regularly enough to do side bends, stretching good side. It is also perfectly suited all kinds of twists and twisting the body. You can combine them to exercise the upper press, raising the body alternately in one direction or the other. This complex will soon see the first results and will inspire new feats in the struggle for the beauty of the figure.

The top news, as everyone has long been well known, classically swinging. The basic meaning of the training is to raise the body from a prone position. The best thing to do is not completely, but only a few centimeters clear of the floor and stopping in this position a few seconds. Yes, that load will be higher, but who said it would be easy? But it's nice to be without any hesitation, we can say, with pride, to undress on the beach, showing off a slim and taut waistline!

But the work only with the oblique muscles and the upper part of the abdomen - this is not the full range of necessary loads. Just the same with the lower pressure of the situation is a bit more complicated. First and foremost, this applies to those of you who prefer to study at home and not with the instructor in a sports club. The fact that the untrained person to perform a hard least one approach to the lower press exercises. And for high-quality muscle training they need to do at least two or three of the twenty repetitions each. This is due to the fact that the area of ​​the lower abdomen less strains in everyday life and without special loads little stronger.

But also, just do the exercises for the lower press for women, sticking to the basic algorithm is not enough. It is necessary to take into account several of the recommendations mandatory. Why is it important to follow the rules? All because the novice is difficult to determine if all he does is true, correctly calculate their own strength, and so on. So pay attention to the tips below. This is especially true of those women and girls who want to study at home and therefore, without the help of a professional instructor.

  1. Do not do too many reps, if you have not practiced. Otherwise, you will quickly tire of, and interest in lessons lost.
  2. Stop if during exercise you feel tired or enough muscle tension. Chances are you are doing something wrong.
  3. Listen to your feelings. Voltage must be focused in the lower abdomen. The legs and lower back should not be very tired.
  4. Distribute power so that you can go directly to the next exercise on the lower or upper press part.
  5. Gradually increase the load so that the muscles were unable to get used to and continues to grow. Otherwise, you'll just mark time.

As mentioned above, the greatest effect of the training you will achieve if you do the exercises for the lower press and other parts of the abdomen at least two sets of twenty times. This need is caused by a particular feature of this group of muscles: they are quite resistant to fatigue and stress need for decent workout, unlike the others.

 Exercise lower abs

Exercises designed for any level of training

If you've never played sports or did not pay enough attention to the waist and abdomen, then, to find the desired harmony, you should start with a simple. Remember: The best exercises are not the ones that perform very complicated, and those from whom you feel pleasantly tired. It is important not just to start working on his own body, but also to get a result. And if you just take up the back-breaking load, then quickly lost all fighting fuse. Here are a few options that you can assemble their own way, thanks to a selected complex of exercises lower abs pulled and waist once again become a "wasp."

  1. Hang on the bar so that the feet are not touching the floor. Slowly lift them gradually bending the knees. Try to pull your knees as close to your chest. Hold this position for a few seconds and slowly lower your legs. Do not relax and repeat the exercise again. Do not allow yourself to swing and keep your back straight. You must feel how the press. If you have sufficient training, do the exercise, straighten your legs and trying to lift them as high as possible.
  2. Lie on your back, bend your knees so that they form a right angle. Put your hands along the body or under the buttocks. Straighten your legs so that the angle is forty-five degrees. Bend your knees and tighten them to the breast, being careful not to tear the shoulders and lower back off the floor. The legs do not sink to the floor before the end of the exercise. If you do not feel strong pressure, complicate the task, holding a small ball between your knees. Hands can be removed for a head.
  3. Lie on your back, bend your knees, as in the previous exercise. Hands are on the floor, palms down. Slowly lower your legs to the side, joining them together. Make sure that the blades fixed on the floor. For more trained people can use a weighted ball that is clamped between her thighs, or special weights for legs.
  4. Lie on your back, legs slightly bent at the knees. Hands stretch along the body, put the brush under the buttocks. Raise your legs together to the corner of forty-five degrees, and gently lowered them, without touching the floor. Keep the lower back is not detached from the floor and bent knees. If you are performing the exercise with great ease, it can be more complicate. To do this, raising the legs, they follow a few swings in the manner of scissors. You should feel the tension and the work of the lower press.
  5. To perform this exercise you need a sports bench. Lie down on her head up and fix your position, holding hands on the handrails. Now arch your lower back slightly and pull your bent knees to his chest. The upper part of the body must remain firmly pressed against the bench, and the pelvis, lifting his feet should be a little divorced from its surface. Thus you will achieve the desired voltage for the muscles of the lower press. Now slowly lower your legs, but do not put them on the floor. To complicate exercise can be, if you raise the top benches and put it at a steep angle. It is also often used, and sandwiched between the foot dumbbell.
  6. The following exercise requires a ball. Lie on your back and lift your legs bent at the knees so that they form a right angle. Pick up a small ball, it will improve the coordination of movements. Now bend your elbows slightly. This will be the reference position. Tighten the press, straighten your arms while holding the ball in them, tear off the floor and upper body at the same time straighten your legs. If you did everything right, your upper and lower limbs due to form two parallel lines. Hold this position for a few seconds and return to starting.

Not matter what set of training you choose for yourself. Not so much, and what will you do at home or at the gym with an attentive instructor. The main thing is to exercise properly and regularly. Do not expect instant results. Do not run to the mirror the next morning after the first class, disappointed sigh and seizing another disappointment chocolate. Instantly transform can only be by magic. But this happens only in fairy tales!

Therefore, with the help of a centimeter measure your waist before the first lesson and write down the number. Now forget about it for a month and just follow the selected set of workouts. Believe me, measuring thirty days you have a very surprise and delight, but only if you go for classes with full responsibility and become neglected diet.

Only through effective and regular exercises lower abs will strengthen and tighten, and you will be able to boast of a flat stomach and a relief in a fairly short time!

 Exercises for the lower press: to strengthen the "lazy" muscle

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