Flat, elastic belly and thin waist - the dream of every girl. From relief press, also, just would not refuse any man. But to get what you want, you need to work hard.
Especially, if we talk about the lower press, which is rightly considered "lazy." In order to make it relief and strong, you need to put a lot of effort. By following some simple rules, you can shorten your way to the strong muscles of the lower abdomen.
Lower press features
The press is one big muscle, however, it is divided into upper and lower. Since these parts are involved in various body movements, it is a little more difficult to pump up the lower press. The lower press works when the movements of the lower body, for example, when raising the legs.
In life it is inactive, therefore, in this part a little more fat is deposited, and the muscles are considered more "lazy". When pumping the lower press, everyone immediately encounters his weakness.
In this regard, it is quite difficult to make the necessary relief in this part of the muscle. To do this quickly, you need to adhere to a special diet, both for the time of employment, and to maintain the result.
Rules of nutrition and other tips on the time of the study of the lower press
It is possible to pump up the lower press quite quickly, however, without keeping to the diet, the subcutaneous fat will not go away and will close the relief muscles. This problem is especially relevant for girls and women.
Therefore, before classes, in their time and upon reaching the result, you need to follow the rules of nutrition, which will minimize the fat on the abdomen and show relief:
- so that the process of losing weight goes in the right direction, you need to remove from your diet sweets, fizzy drinks and pastries;
- The basis of the diet should be proteins, best lean meat, poultry and cottage cheese, as well as complex carbohydrates contained in cereals, especially rough processing;
- It is better to consume vegetable fats, but it is not worth refusing them at all;
- every day it is important to drink at least 2 liters of water (this volume does not include soups, teas, coffee and the like) in order to improve the metabolic processes;
- nutrition must be carefully calculated by calorie content, in order to eat no more than what can be spent;
- There should be plenty of meals, each one should be small; eating 5-6 times a day in small portions is the best solution.
Exercises for the lower press for girls and women at home
You can even achieve the desired result in your own apartment without simulators and expensive fixtures. The number of times each exercise is performed depends on the preparedness.
Some of the exercises are quite heavy, so the first few days will be done only a few repetitions. It is better to repeat the approaches after a short break of about 5 minutes so that the classes are more effective. Exercises can be combined with each other and loads on other abdominal muscles:
- Sit on the edge of the sofa or bed with a hard surface, put your hands on the sides of the body, fingers back. To raise the legs bent at the knees at an angle of not more than 90 degrees, then lower down, keeping your back straight. You can make the exercise even more efficient if you hold your legs for a second in a raised position before lowering. You can also lift bent legs and straighten them in the air.
- Scissors. Exercise is suitable for everyone. Performed lying on the floor, arms along the body, the body is pressed to the floor. Straight, strained legs tear off the floor, and then begin to move them towards each other, crossing them in the air, like scissors. Cross and cross your legs until tired, then put them on the floor and relax.
- For this exercise you need a fitball. In addition to the abdominal muscles, the gluteal muscles are strongly involved in this exercise. The legs are put on the ball, the buttocks are pressed against it. The case is pressed to the floor, hands are placed along, shoulders are fixed. Pressing the shoulders and gathering the buttocks, raise the torso, as if trying to touch the ceiling with his stomach, while holding a straight line from the shoulders to the fitball.
- Put bent legs on something steady - a sofa, a bed, a ball moved to the wall. Press the body to the floor and the buttocks to the support. Cross your arms over your chest or on the back of your head. Slowly lift the body, as if trying to reach the knees and fold in half. In fact, the angle of ascent will not be very large, but the load is palpable. In this exercise, the upper abdominal muscles are also involved.
- Twisting. This exercise also involves the lateral and oblique abdominal muscles. Lie on the floor, hands on the back of the head. Bending each leg in the knee alternately, lift it and pull up to the elbow of the opposite arm (if the left leg, then the right arm and vice versa), and the body should lie on the floor, you can only pull the shoulders and legs. Alternately, change the leg and shoulder to fatigue.
In the photo - twisting exercise
Effective exercises on the lower part of the press for men
Men, in addition to stronger muscles, have an advantage in the form of faster subcutaneous fat in comparison with women. However, this does not exclude the need for a diet during and after class.
Otherwise, the result "hide" under a layer of fat. All the above exercises for women are also well suited for men. However, due to their strength, men can make more complex and effective complexes. The following exercises will perfectly pump the lower press:
- To lie on the floor, place your hands along the body, palms down. Straight legs, firmly fixed in this position, raise and lower at an angle less than 90 degrees. To facilitate the task, at first you can put your hands under the buttocks, but so the pressure on the press will be less, and the exercise will be much easier. For greater efficiency and effectiveness, you can hold your legs when lifting, and when lowering, do not touch the floor and complete the lowering without reaching the floor a few centimeters.
- Book. Very similar to the exercise with raising the legs, described in the women's unit. Lie down on the floor, raise your legs, simultaneously raising your body, pulling your arms up. It is necessary to try to fold in half, while not relaxing the stomach.
- If there is a wall bars, then you can do a very effective exercise. To do this, you need to become your back to the wall, grab out one of the upper crossbars, take a comfortable position. Having pressed the upper part of the body to the wall, raise the legs up to 90 degrees. Exercise is quite difficult, therefore, the first time will be obtained quite a few times in a row. When it becomes easy, you can complicate, keeping the legs on weight for a few seconds, then lower them.
- Exercise with the Swedish wall can be transferred to the horizontal bar or crossbar. Due to the fact that there is no support, and the fixation of the body is needed, all muscle groups are trained even more. This exercise also consists in raising and lowering straight legs with the body clamped. You can do it already trained men.
Exercises for the lower press in the gym
All the above exercises can be done both at home and in the gym. However, the use of weighting and simulators allow you to more efficiently pump muscles and achieve results a little faster. So, what exercises for the lower abdominal abdominal muscles are best done in the gym and how?
- Twisting on an incline bench. It is better to start with a small degree of inclination, gradually increasing it, but more than 40 degrees, otherwise there is a risk of a strong rush of blood to the head. In order to load the press correctly, the head and shoulders first come off, and then the body rises due to the abdominal muscles. The muscles of the back should not be overstrained, the same can be said about the neck and shoulders: if all this is very tense, the exercise is performed incorrectly. You can complicate the twisting by folding your arms at the back of your head and not helping them when lifting.
- Twisting on the block. Due to its weight and amplitude, such an exercise is more effective than just twisting on the floor. For the first time, the load is taken small: 10-15 kg for women, for men more. Face the block trainer (but you can have your back). Pick up the rope, gently kneel. With a rope in your hands, bend forward, parallel to the floor, with your arms bent at the elbows and pressed against the body, and your chin pressed to your chest. With a rounded back and a fixed pelvis, bend forward, bending and elbows touching the hips. All movements are done smoothly.
- Rises in the wall. By grabbing your hands, let your body level to avoid rocking. Gently lift the bent legs, trying to press the hips to the stomach. Legs must be lifted exclusively by abdominal muscles.
- Rises with an emphasis on the elbows. Press your back to the simulator cushion, fix your elbows on the crossbar. Shoulders do not pull up, lift legs to bend the knee abdominal muscles.
- Pulling on fitball. Place the shins on the ball, the body parallel to the floor, fixing the buttocks and abdomen in an even position, arms resting shoulder-width across the floor, as if intending to be wrung out. Exhaling, pull the legs to the chest, the fitball will be under the ankles, the press is tense. After a second, return the body to its original position.
- Twisting on the simulator. At the initial stage, the load should be no more than 10 kg, then you can smoothly increase. Feet under the rollers, hands on the arms. The body is twisted while lifting the legs. Hold the torso in this position for a couple of seconds, then gently release.
When loads are contraindicated
Here are some cases where you can not engage:
- in the early days of menstruation;
- during pregnancy;
- after a cesarean section;
- after intracavitary surgery (it swings and men);
- in the presence of cysts, uterine fibroids, tumors and hernia of the pelvic organs;
- in the postpartum period;
- for both sexes with lumbar injuries.
Well, for those who can do, you need to do regular exercises. If you do not throw training and strive for the goal - the result of effort will be noticeable soon. Good luck!
Another set of exercises for the lower press is in the following video.
