Effective exercises for the lower abdomen at home

It can be difficult for many people to seriously engage in their bodies to work out the lower abdominal muscles. Indeed, it is. The lower press is one of the most problematic parts of the body that are difficult to train. But nobody wants to see a bulging belly. That is why in this article we presented material about the causes of a bulging tummy, as well as about which exercises for the lower abdomen at home are most effective. But first things first.

Causes of the appearance of fat in the waist

Why does the lower abdomen become convex? The appearance of fat in the lower abdomen is associated with several reasons. But the first principle of our health misfortunes is always the wrong way of life. This is manifested in the following:

1. Stressful situations. Some people, when stressed, find solace in tasty and unhealthy foods, which begin to accumulate as subcutaneous fat in the waist area.
2. Improper posture. It would seem, what could be the relationship between a convex stomach and stoop? The fact is that due to improper posture, the body is moved forward and, as a result of this, the stomach looks larger.
3. Heredity or genetic predisposition.
4. Hormonal disorders. In this case, you should first sign up to a specialist. Exercises cannot fix this problem.
5. Menopause. The restructuring of the body in women after 45 years is accompanied by the fact that fat cells are redistributed throughout the body. Most of them tend to the waist.

Ways to deal with belly fat

You can get rid of the fat layer in the lower abdomen by following simple recommendations. So, read more about this below.

More moves!

Movement is life and a healthy body. It’s hard to argue with that. In order to remove the lower abdomen, do exercises for women. Pay attention to such types of activities as water aerobics, yoga, body flex, belly dancing.

The hoop also helps to bring this part of the body in order and, ultimately, to increase self-esteem. Better to choose for this hula hoop. This is a hoop with massage rollers, which will contribute to the "breakdown" of the fat layer. They will help strengthen the muscles in the lower abdomen and cardio.

Exercises for the lower abdomen at home will also be effective. Below we consider in more detail the options that give the greatest effect.

Physical exercise

Of course, in the matter of getting rid of the fat layer in the lower abdomen, you cannot do without complex exercises. We describe the most effective exercises for the lower abdomen. Choose one or more of them and, while training, you can remove excess fat deposits in the problem area.

Straight leg lift

Lie on your back, straighten your legs, stretch your socks forward. Place your palms under your buttocks. The loin should be pressed firmly to the floor. This is the starting position. The exercise for the lower abdomen at home is performed as follows:

1. As you inhale, raise your straight legs to the ceiling. Make sure that they and the body form an angle of 90 degrees. The abdominal muscles are tense.
2. As you exhale, slowly lower your legs. But not to the end. In a couple of centimeters from the floor, fix the legs.
3. Perform 10 repetitions.

Finally, a few words as recommendations. When performing the exercise, make sure that your feet do not touch the floor. This is how the greatest effect is achieved for the lower abdomen. Also make sure that your lower back is firmly pressed to the floor.

Exercise "Feet lying down"

It is performed as follows:

1. Lie on your back. The head and shoulders should be slightly raised above the surface. At first you can put your hands under your head. This will help reduce neck strain.
2. Pull out your socks.
3. Lift one leg above the floor. It should form a perpendicular with the body. Lift the second leg higher.
4. Alternately lift one leg while lowering the other. Do not forget to control the pose.
5. Exercise for the lower abdomen at home, perform at a fast pace. Do twenty repetitions.

Planck exercise

Another effective activity is the implementation of the "bar". Performing this exercise helps to work out all the muscles of the press, including, has an active effect on the lower abdomen.

1. To make the classic bar, stand on all fours.
2. Place your hands under your shoulders, knees under your hips.
3. Straighten your legs. Your body should form a straight line.
4. You must stay in this position for at least thirty seconds. In the future, when you can easily stay in that position for the specified time, you can increase the time. The number of repetitions also depends on your desire and strength.

Full bar with turn

To begin, accept the starting position, as in the classic version. It has been described above. Standing in the classic bar, bend your elbows slightly and pull the right knee to the left elbow. In this position, your lower body should be turned sideways. Returning to the starting position, do the same actions with the left foot. Perform ten repetitions. After doing both the right and left foot, you do one repetition. When performing the exercise, make sure that the abdominal muscles are tense.

Twisting Exercise

Very effective. To complete this version of the exercise for the press of the lower abdomen, accept the starting position:

• To do this, lie on your back, straighten your legs.
• Stretch your arms and pull them behind your head.

You can proceed directly to twisting:

1. Breathe in, lift your upper body off the floor. Pull your hands to the ceiling.
2. As you exhale, start moving your arms to your toes.
3. Take a deep breath, keep lowering slowly.
4. Reaching for the socks, exhale.
5. Take the starting position. Do 10 repetitions.

Reverse twisting

One of the varieties of the previous exercise. The main difference between the reverse twists from the classical ones is that during the exercise they lift not the upper body, but, on the contrary, the lower.

To perform the exercise, you need to lie on your back, and bend your legs at the knees at a right angle. Place your hands along the body, palms down. As you exhale, tighten your abdominal muscles, pull your knees to your chest. Taking a deep breath, slowly return to the starting position.

Cross twisting

Do this:

1. To do the exercise, lie on the floor, bend your legs and turn them to the left side.
2. Get your right hand behind your head. Put your left one on your stomach closer to the opposite side.
3. As you exhale with your bent right hand, touch the same knee.
4. Try to stay in this position for five to eight seconds, then return to the starting position.
5. Do the same with the opposite side.

Two leg circle

The starting position for this exercise is as follows: you need to lie on your back, legs closed together, you need to lift up. Make sure that they are straight. Hands should be placed along the body. The back should also remain straight.

Now you can proceed directly to the exercise. With outstretched legs, you need to draw a small circle. The number of repetitions is at your discretion. Counting them is quite simple. One repeat is one circle. You can diversify the exercise by describing the circles first clockwise, and then against. After you manage to make small circles, you can begin to perform large ones.

Rock Climber Exercise

It can be found under another name: "Climber". For this:

1. Put your hands on the floor surface, as if you are going to do push-ups.
2. Start taking turns to pull one or the other knee to the chest.
3. Complicating the exercise can be done if the knee is pulled to the opposite shoulder. You can straighten your leg to the side.

The greatest effect for a tightened abdomen will give the exercise at a fast pace. Do ten repetitions in three to four sets.

Hips

Take the starting position: lie on your back, legs lift up. They should form a perpendicular with the body. Place your hands along the body, palms down. As you inhale, slightly tear your hips off the floor. Keep your legs straight. As you exhale, slowly lower your hips to the floor. Perform the exercise for the lower abdomen and sides ten times.

Fold exercise

And finally, no less effective lesson, with which you can achieve at least a good result. To perform the exercise, sit on your buttocks, straighten your legs. Keep your hands in front of you. Bend the body back slightly. Bend your legs as you exhale, pull your body to your knees. Do the exercise every day for ten repetitions, and already at the end of the week you will experience a visible effect from it.

Breathing exercises

The indisputable advantage of such classes is that they can be performed at a convenient time and anywhere. The basis of breathing exercises for the lower abdomen for men and women is to learn to “breathe in the belly” using the diaphragm. You can try the following set of classes:

• Exhale by mouth. Round lips and stretch forward. Take a deep breath. Breathe air out of your lungs slowly and calmly.
• Inhale through the nose. Close your lips tightly. Take a deep breath. Fill your lungs completely. Hold your breath for eight to ten seconds. Exhale with noise.
• Another interesting breathing exercise. Exhale air from the lungs with force, while straining the stomach as much as possible. Breathing out, say the following sounds: "Pa-ah."
• Tighten your abdominal muscles. Take five deep breaths and exhale. Keep your abdominal muscles tense throughout the exercise.

Instead of a conclusion

Immediately after performing a set of exercises for the lower abdomen, women should not eat tightly. Instead, drink plenty of fluids. It can be either green tea or mineral water without gas. Do the exercises every day. For training you will need only half an hour. Following this, in a week you will have a pleasant surprise in the form of a tightened abdomen.