Exercises for the lower press: a flat stomach is guaranteed

The abdominal press is important not only for athletes, but also for those people who want to reduce their waist by a few centimeters. Its development becomes especially actual in the spring-summer period, when we take off extra clothes and prepare for the bathing season. In this case, exercises for the lower press are considered no less effective than the same exercises for its upper part.

What is the abdominal press

The lower press is part of a single straight abdominal muscle, and its fibers have a good resistance to fatigue. Therefore, when performing exercises for its development, you need to focus on a large number of repetitions. In addition, the lower press is directly connected to the muscles of the thighs, so without the development of the legs you will not be able to strengthen the press and reduce the waist.

There are several basic options for its development, which can be divided into four parts: exercise for the lower press can be done lying, sitting, standing and on the bar. And the "sitting" position is recommended for beginners, and lying - for those who are at least a little familiar with the sport.

Exercises on the stool

If you decide to prepare your waistline for the beach season, but do not have the necessary experience, start developing the bottom press with choosing a comfortable chair. It is desirable that it has handles that are comfortable to lean on. Sit straight, straighten your legs in front of you, and start alternately raise them to the level of the belt.

Gradually bring the height to the chest, and do these movements until the appearance of fatigue. After this exercise is fully mastered, it is necessary to proceed simultaneously to raise both legs on the same principle.

Exercises lying down

If you are already familiar with sports activities or at least regularly do uncomplicated morning exercises, then other exercises for lower press at home will do. To do this, you need to put a mat on the floor and lie on it with your back. Hands in this case can be located where you prefer - along the body, over your head or on the sides.

First, start lifting your legs up perpendicular to the floor in turn. If this movement is easy for you, then make it with both feet. In doing so, they must be completely flat and pressed against each other.

Having mastered these ascents, begin to complicate the exercise. Try to lift the pelvis and touch the rug over your head. Or raise them perpendicular to the floor and start lowering to the right and left, thus developing the lateral parts of the lower press.

Exercises standing

Now you can begin to perform the most effective exercises for the lower press. In the standing position, these are considered legs.

The legs can have different trajectory and amplitude. Start with the simplest - swing in front of you to the level of the belt. At the same time, the lower leg can be slightly bent, but the upper leg must always remain straight. And pay attention to one more very important point - during the swing your lower leg should stand firmly on the floor of the entire foot.

Having mastered straight flaws, begin to make circular, and you should alternate the trajectory and execute them first from left to right, and then from right to left. It is possible to complicate even more the mahi by making them not in turns, but in isolation. That is, you first need to do exercises for the lower press 20-30 times with one foot, and then another.

Gradually, you need to bring the flies to the level of the chest, neck and chin. When you can do 20 mahov at the level of your head, you can say that you have a fairly good level of general physical training.

Exercises on the horizontal bar

The next stage is a horizontal bar. Exercises on the bar can be done in the same way as in standing position. The only difference is that now you are available to the two legs at once. And you can do them both directly in front of you, and in different directions - to the left or to the right.

In this article, the main exercises for the lower press were described. For those who have mastered them and want to go further, special programs of various fitness centers and gyms will suit. The main thing is not to stop, and extra centimeters will never spoil your waist!