How to pump up the lower press at home? This question is of interest to many people who decide to connect their lives with sports. If you are one of them too, then we are glad to welcome you in our article! Especially for you and people like you, we have created a publication that details this topic. Here you will find effective exercises for the lower press for girls and men that can be done without equipment from fitness centers. Interested in? Then we wish you a pleasant reading!
General information
Before we get into the description of the basic exercises, it’s worth clarifying a few facts and dispelling some misconceptions.
Firstly, many people mistakenly believe that the lower press is a separate muscle that can be pumped up without using the upper press. In fact, this is far from the case. "Lower press" conditionally referred to as the zone that is part of the rectus abdominis muscle. This means that absolutely all abs exercises to one degree or another train both the lower part of this muscle and the upper one. The only thing you can do is to focus the load on the area that you need, which will be discussed further.
Secondly, you should not think that exercises on a press will relieve you of a fatty layer. If your lower abdomen is too voluminous, then only a properly composed diet will help you. Performing further exercises, people with a lot of fat can only strengthen their abdominal muscles, but they will not get a visible result. First of all, change the nutrition, and after that, begin work on the relief of your cubes.
Features of training the lower press in women
Both for boys and girls, training the lower part of the rectus abdominis muscle causes many difficulties. First of all, this applies to women, since Mother Nature has conceived everything so that girls in this area are deposited extra fat. Someone will probably ask the question: "Why is it needed there?" Everything is extremely simple. The fat layer in the lower abdomen is necessary for future pregnancy and bearing the fetus. But do not despair! With a well-composed diet and intense training, you can easily fool nature and get the desired cubes! Below we will provide you with the best and, most importantly, safe exercises for the lower press for girls at home.
Bike
Basic exercise, which, despite the simplicity of movement, burns a lot of energy. His execution technique is as follows:
- Lie on a flat surface (an ordinary floor is perfect for this exercise) and firmly press your lower back to it.
- Stretch your arms along your torso and bend your legs at the knee joint.
- Raise your legs and start moving them as if you were pedaling a bicycle.
All you need to do 3 sets of 20 repetitions.
Bike. Option number 2
Consider the second embodiment of the above exercises, designed for more experienced athletes:
- Sit on the floor, hold your lower back firmly, join your hands in the lock behind your head.
- Do the leg movements described in the previous section, but with one difference: during execution, touch the left elbow to the right knee and the right elbow to the left knee, as shown in the image below.
In total, you need to do 2 sets of 10 repetitions per leg.
Scissors
The third exercise for the lower press at home for girls will be “Scissors”. It should be performed as follows:
- Lie on the floor and hold your lower back firmly.
- Stretch your arms along your body, and then raise your legs about 50 centimeters above the floor.
- On exhalation, the lower extremities need to be slightly parted to the sides, and on inspiration, on the contrary, reduced. From the side, such a movement should resemble the work of scissors.
Do 2-3 sets of 15-20 reps.
Climber steps
So we got to the last exercise for the lower press for girls in our complex. It not only perfectly pumps the lower abdomen, but also includes almost all the muscles of the cortex, which, of course, is also a plus. Technique of execution:
- Accept the emphasis lying down (lean on your toes and outstretched arms). The body must be kept straight.
- While in this position, pull the right knee to the chest and pause at the top. Then return the leg to its original position and repeat the same with the left knee.
Do 3-4 sets of 12-17 reps. In the event that it becomes too easy for you to perform this exercise, you can accelerate the pace and completely abandon pauses at the top point.
The above exercises for the lower press at home are perfect not only for girls, but also for representatives of the opposite sex. In the event that you are a man and want to learn more advanced methods of training, then we recommend that you familiarize yourself with the following sections.
Reverse curls with foot retention
- Settle on a flat surface so that your palms are under the gluteal muscles.
- Make this movement: tear off your legs from the floor, and then pull them to your shoulders. When performing the exercise, the lower back should be pressed to the floor, and the pelvis slightly raised.
- Return to the starting position.
Do 3-4 sets of 25-30 times.
Workout at the bottom of the press with extra weight
You will need extra weight to complete this exercise. Dumbbells are best for this. In the event that you do not have this equipment, you can use the alternative. For example, take bottles (choose the volume based on personal physical capabilities) and fill them with water / sand / stones. The weight of the shells should not be too heavy, but at the same time it should be such that you feel the load on the target muscle. Having prepared the necessary equipment, start the following steps:
- Sit on the floor and get your hands with shells behind your head.
- Lift your legs so that they visually make an angle of 45 degrees with the floor.
- Raise your arms and legs at the same time so that they end up in a right angle.
- Slowly, slowly, lower the limbs to the starting position. Do not forget that the feet should not touch the floor.
In total, it is necessary to do 3-4 sets of 12-17 repetitions.
Hanging legs
This is perhaps the most difficult exercise of all mentioned today. Alas, for its implementation you will need additional equipment, namely the horizontal bar. Fortunately, it can be found in almost every yard. It is done this way:
- Grasp the crossbar with a grip at shoulder width. Arms and legs should be fully extended and the lower back slightly bent. If your grip is too weak, then the first time you can use special straps.
- Bring your legs together and bend them slightly at the knees.
- Tightening the abdominal muscles, slowly raise your legs to the chest.
- Take a short pause at the top, and then lower your legs to their original position.
In total, you need to perform 3-4 sets of 10-25 repetitions.
The above exercises for the lower press can be done not only for men. Those girls who have a high level of physical fitness can also add them to their training program.
Advice
You have already figured out how to download the lower press. Now we would like to share some tips with you, thanks to which you can improve your effectiveness during training.
- Train not only your abs. To build a slender and toned physique, it is necessary to train all the muscles. Comprehensive training, involving all areas of the body, will not only maintain your muscles in good shape, but also accelerate the burning of body fat in your body.
- Follow the technique. It happens that even thin people who do not have a large amount of fat in the body can not pump up a relief press. As a rule, the fault is the wrong exercise technique. During the performance of various power movements, it is necessary to focus on the muscle that you are training. This is especially important when training the lower part of the press, since it is quite difficult to pump it.
- Breathe correctly. Another problem many beginner athletes have is improper breathing. Even when a person feels that he is able to do many repetitions, improper breathing can ruin his plans.
- Watch out for security. If you do the above exercises with the right technique and the right breath, but when you perform any of them you feel that you are uncomfortable or even in pain, then we strongly recommend that you abandon it and replace it with some alternative. Moreover, for all people with a low level of physical fitness, we strongly recommend that you undergo a medical examination before starting training.
- It is not necessary to perform absolutely all of the above exercises in a row for one training session. Select 2 exercises and do as many as indicated in the description. Too often, the press is also not worth it. If you train the whole body (gym, horizontal bars, parallel bars, push-ups), then your abdominal muscles will get a good indirect load when doing other exercises. It will be enough from 3 to 4 workouts per week.
We hope you find this information useful. Good luck in training!