Exercises for the lower part of the press

A lot of people are actively looking for exercises for the lower part of the press and try to pull it up. And it is not necessarily people with excess weight, many thin people think that they have shortcomings in this area, which must be corrected. The lower part of the press is difficult to work out, because nature originally built up the accumulation of fat and energy here. In addition, that you will perform exercises for the lower abdomen, you will also have to change your habitual diet, removing from it all fatty, flour, sweet and smoked, as well as doing cardio exercises.

In general, the entire lower press is a component of the rectus abdominis muscle. It is for this reason that it is necessary to perform exercises for the lower part of the press and all of its muscles. For the technique of implementation should be monitored, because the wrong approach to training fraught with injuries, especially the lumbar spine.

How correctly to train a press? Lying on your back, do not allow a sagging in your lower back, maximally pull your stomach and strain the gluteal muscles. So you isolate the bottom 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 get very tired, then you help yourself to work at the expense of the hip flexors, not quite correctly performing the exercises for the lower part of the press. To restore strength will help stretch.

The greatest number of approaches with repetitions of 20 to 30 times will give the best result, but remember that everything should be introduced with time, start with one approach, gradually increasing the number to five. Constant complications of exercises are simply necessary, since the muscles of the press quickly get used to the load.

And finally, the exercises for the lower part of the press:

1. Vis on the bar with the legs lifted. Raise your legs slowly upwards, as high as possible, while bending in your knees. At the highest point, your knees should be at the chest, hold it for a couple of seconds in this position, then smoothly lower your legs down. You can raise your straightened legs, but it's much harder. In this case, your fingers should touch the crossbar.
2. Movement of feet in a circle. Lie on your back, legs bring together, bend and place at a right angle to the floor. Hands on the floor, the hands are under the buttocks, the waist is tightly pressed to the floor. Straighten your legs forward and up, at a level of 45 degrees from the floor, and immediately, without a pause, lower them down, bending and pulling your knees to your chest. Make sure that your legs are constantly brought together and do not touch the floor. Then repeat the same thing in the opposite direction. Exercise is like a "bicycle", only the legs are brought together. Start with ten repetitions in each direction, increasing their number over time.
3. Feet in the sides. Slightly bent at the knees and jointed legs lift up, put your hands in the sides, palms on the floor. Shoulders and palms should be pressed against the floor. Lower your legs to the left and to the right, without taking your shoulder blades and hands off the floor. If such an exercise is easy for you, you can complicate it by holding the ball between your legs or wearing special ankle weights on your ankles.
4. Another effective exercise that allows you to decide how to remove the lower abdomen is all the well-known "scissors". Lying on the floor, tightly press the lower back to the floor and start in turn to raise and lower your legs in a vertical plane, and then cross and wind your legs one above the other in the horizontal. The lower the legs are lowered to the floor, the more difficult and effective the exercise. Watch your lower back!

By following these rules, you will be able to boast of your strong press over time.