Fit elastic belly - an indispensable condition of beauty. Unfortunately, the abdominal muscles are tense enough in everyday life, so many of the lower press is far from ideal. But this grief can be helped. Effective exercises for the lower abdomen will press elastic and beautiful in just a few weeks.
The muscles of the lower press function as rotation of the pelvis forward. It is in the middle and lower part of the most intensively accumulate body fat, that is difficult to get rid of. This is the longest part of the first stage of the training. Exercises for the lower press most tedious and painful, so many prefer to work with the upper muscles.
We must not forget that for a beautiful belly important tightened the lower part, in which no serious training and will fold.
Lower Press: Problems and Solutions
Maintain muscle tone of the lower abdomen is necessary also because they support the pelvic organs and prevent pathologies such as the omission of the genitals. Programs for this group of muscles pumping requires commitment and self-control, but in this case it is possible to achieve significant progress.
Some of the rules will help to facilitate the work in this direction, if you follow them regularly and rigorously:
- Exercises should be performed only on an empty stomach and not eat for an hour or two after a workout;
- proper breathing exercises in these complexes is important as ever: the exhalation is done in the phase of the peak load on the muscles;
- quality is much more important than quantity: if at first it is difficult, it is better to make ten qualitative exercise maximum load than twice careless;
- better to do the exercises at a slow pace, constantly monitoring the position of the body.
A set of exercises for the lower press for beginners
Exercises for the lower press on an empty stomach in the morning is recommended to perform. You should not join as many repetitions - much more important to do the exercises correctly, in particular to monitor breathing. In order to achieve significant results enough to do the exercises for fifteen minutes a day for three weeks. Most of the exercises for the lower press is performed on the floor. It is not necessary to use the floor instead of a sofa or any other soft surface - a set of exercises in such a case will not be effective.
Starting position - lying on his back on the floor. Hands placed under the buttocks. The legs should bend at the knees and slowly pull to the shoulders. At the same time the pelvis slightly off the floor, but lower back have to be pressed to the floor. In the initial position is carried out breath at pulling the legs - a slow exhale.
Exercise is repeated twenty-five - thirty times. To begin better, however, with fifteen repetitions, gradually bringing the number up to twenty-five. Over time, exercise can be a bit more difficult: Do not lay a hand under your buttocks and hold them behind your head, your elbows are pointing in different directions.
It seems at first glance, a very simple, but it is not easy to perform. On the other hand, and the effect will be quite fast - in two to three weeks of daily exercises.
Starting position - lying on his back on a hard surface. Arms stretched along the body, head and neck lift slightly. Now you need to slowly lift the leg straight up, about sixty degrees. In this position, stay at least five - ten seconds. After this leg as slowly lowered, but not touching the floor. Exercise is carried out ten times in a row, then you can make a small break in a couple of minutes and run for another ten exercises. Over time the number is increased to three approaches.
To perform this exercise you will need a crossbar, located high enough to be able to hang on it. It slowly raise straight legs as high as possible. We must strive to ensure that the outstretched legs formed with the body of a right angle. Thereafter, legs slowly lowered to the initial position. Repeat the exercise should, until fatigue.
Effective exercise for the lower press
The hallmark of this muscle group consists in that they consist of the raising legs of different positions and at different angles, wherein the upper body to be rigidly fixed.
- Lying on his back and locking his hands along the torso, it is necessary to raise the head and neck. Then gently lift the straight leg at an angle of sixty degrees, hold for a few seconds, and lowered to the position of approximately five centimeters from the floor. Within ten to fifteen reps need to make sure that his feet never touched the floor. It's hard to exercise, so you must first make its flawless execution, and only then move on to two, three or more sets.
- Exercise in the vise on the crossbar. Straight leg must be lifted perpendicular to the body and delay so parallel to the ground for a few seconds.
Exercises for the lower press have one interesting feature: after a while they give a clear understanding of the work of each muscle. This feeling gives no incomparable joy of the ability to control their own bodies.
Exercises for those who are in good shape
Sport strengthens the lower press, and over time the muscles are beginning to demand more serious load. This means that it is time to use other exercises that will also contribute to the training of the lower press, and also help to strengthen the back muscles.
The first effective exercise. Starting position - both ups: you have to rely on your toes and straight arms. This body should form a straight line. In this position, the right knee pulled up to his chest. In such a situation should be delayed for a few minutes. After that, the right leg is returned to the original position and repeat the movement of the left foot. You start with five repetitions for each leg, gradually bringing the number up to ten repetitions. Thus strengthening not only the lower press, and back muscles, and glutes.
The second effective exercise. Starting position - lying on the floor on his back. Direct hands are behind his head. In the rest position, an inhalation. Then you need to simultaneously raise straight legs and straight arms, trying to exhale touch the toe fingers. This should ensure that the waist remained firmly pressed to the floor. When performing exercises should focus on the abdominal muscles: muscles of the legs and hands must exert minimal. The exercise should be twenty or thirty times, gradually increasing the pace, but not at the expense of proper implementation.
Maria Bykov
