A lot of people are actively looking for exercises for the lower press and try to pull it up. And not necessarily these are overweight people, many thin people think that they have flaws in this area that must be fixed. The lower part of the press is quite difficult to work out, because nature initially laid the accumulation of fat and energy here. In addition to the fact that you will perform exercises for the lower abdomen, you will also have to change your usual diet, removing from it all fatty, floury, sweet and smoked foods, as well as engage in cardio exercises.
In general, the entire lower press is a component of the rectus abdominis muscle. For this reason, it is necessary to perform exercises for the lower part of the press and all its muscles. The technique of execution must be monitored, because an incorrect approach to training is fraught with injuries, especially of the lumbar spine.
How to train the press? Lying on your back, do not allow bending in the lower back, tighten the stomach as much as possible and tighten the gluteal muscles. This way you isolate the lower part of the press without using the hip flexors. Do not immediately strive to perform as many repetitions as possible, the main thing is not quantity, but quality, take your time, everything will come with time. If during the swing of the press, you do not feel a burning sensation in the abdominal muscles, then you are doing the exercises for the lower abdomen incorrectly. If your legs are very tired, then you help yourself to work due to the hip flexors, not doing the exercises correctly for the lower part of the press. Stretching will help restore strength.
The greatest number of approaches with repetitions from 20 to 30 times will give the best result, but remember that everything should be introduced over time, start with one approach, gradually increasing the number to five. Constant complications of exercises are simply necessary, as the abs muscles quickly get used to the load.
And finally, exercises for the lower part of the press:
- Hang on the horizontal bar with legs raised. Raise your legs slowly up, as high as possible, while bending at the knees. At the highest point, your knees should be at the chest, for a couple of seconds, stay in this position, then slowly lower your legs down. You can raise straightened legs, but it is much more difficult. In this case, your fingers should touch the crossbar.
- Leg movements in a circle. Lie on your back, bring your legs together, bend and place at right angles to the floor. Hands on the floor, hands under the buttocks, lower back tightly pressed to the floor. Straighten your legs forward and upward, at a level of 45 degrees from the floor, and immediately, without a pause, lower them down, bending and pulling the knees to the chest. Make sure that your legs are constantly brought together and not touch the floor. Then repeat the same thing in the opposite direction. Exercise is like a “bicycle”, only legs are brought together. Start with ten repetitions in each direction, increasing their number over time.
- Legs to the sides. Slightly bent at the knees and brought together legs lift up, put your hands to the sides, palms on the floor. The shoulder blades and palms should be pressed firmly to the floor. Lower your legs left and right without taking your shoulder blades and palms off the floor. If such an exercise is done by you easily, you can complicate it by holding a ball between your legs or putting special weighting materials on your ankles.
- Another effective exercise to resolve the issue of how to remove the lower abdomen is the long-known “scissors”. Lying on the floor, firmly press your lower back to the floor and begin to take turns raising and lowering your legs in a vertical plane, and then cross and wind your legs one above the other in horizontal. The lower the legs will be lowered to the floor, the more difficult and effective exercise. Watch your lower back!
Following these rules, you can eventually boast of your strong press.