Beautiful bottom press - it's easy!

The lower press is the most problematic part of our beloved belly. And not only in women, but also in men. In order for you to have a relief press, you need to perform a set of exercises, observe the right diet and do cardio workouts that will help get rid of fat in the area of the lower press, if you have it.

Many people have a question about how to pump the bottom press, there is nothing complicated in this. Basic exercises for the lower press :

Exercise number 1. Lie on the floor, raise your legs and bend your knees to get an angle of 90 degrees. In the hands you can take a small ball or dumbbell not more than two kilograms. Slightly bend your arms at the elbows and tilt the dumbbell to your chest. Strain the muscles of the lower press, stretch your arms forward in front of you, tear off the scapula from the floor as much as possible, while straightening your legs, hold up for just a second. Exercise should be done 15-20 times depending on the physical preparation for the 3 approaches. Also, be sure to follow the technique of execution, the loin should be tightly pressed to the floor, this will eliminate the burden on the spine.

Exercise number 2. Lie on the floor, legs straight, hands are along the trunk. Raise your legs as slowly as possible. Hold in this position for a couple of seconds, and after that you can smoothly lower your legs, but not touching the floor. To complicate this exercise, you can raise the body at the same time with your feet. Perform the exercise must be at least 15 times for 3 approaches.

Exercise No. 3. Classic twists that help pump the lower press and the lateral muscles. Lie down on the floor, the waist is pressed to the floor, bend your legs, so that a 90 degree angle is formed, hands behind the head. Straightening your legs, lift up the body, as much as possible lifting off the blades from the ground. This exercise can also be performed in one more way. Lying on the floor, the legs form an angle of 90%, hands behind the head. Alternately straighten your legs and curl your opposite elbow to your bent leg. This will help pump the lateral muscles of the press. Do exercises at least 30 times for 3 approaches.

Exercise number 4. To perform this effective exercise you will need a crossbar. Hang on it, hands should be located on the width of the shoulders. Smoothly start lifting your straight legs until they form an angle of 90 degrees. It is very important to lift straight legs, so you will give more pressure to the lower press, stay in this position for a couple of seconds and smoothly lower your legs down. Perform an exercise preferably at least 10 times, but for untrained people this may seem too difficult, so be guided by your health.

Exercise number 5. This exercise is suitable not only for the lower press, but for all groups of abdominal muscles, as well as the muscles of the chest, arms and buttocks, and even helps to burn fats. The starting position is like pressing. The brushes are under the shoulder joints, legs are shoulder-width apart, watch the pelvis, do not need to lift it up and down. The body should be a straight line. Without changing the initial position, tighten the legs alternately to the chest, lingering for a second. Exercise is quite complicated, it is enough to perform 8 times for 3 approaches.

Bleeding the press is a complex and lengthy process, so you must be prepared, in order that it will take you a lot of time and energy. In addition to performing exercises, you should also monitor the proper nutrition, do not eat 2 hours before and after your workout. Exclude from your diet bakery products, fatty foods and sweet, eat as few carbohydrates as possible. Also it is necessary to be engaged in cardio trainings which will burn fat on a stomach. The most effective training is running. During the run, a lot of calories are burned, and this will help you create the necessary relief.