Nature specifically conceived the accumulation of fat in the lower abdomen to protect the organs of the reproductive system from the adverse effects of environmental factors. By knowing some of the secrets of effective training, by choosing a set of exercises to influence this area, you will be surprised at how quickly and easily you get the first positive results.
Let’s take a closer look at how to pump the lower press at home.
Many in search of thoughts about a beautiful relief press go to the gym, where, under the supervision of a coach, they perform special exercises. Effective training is quite possible at home.
The family atmosphere will relax and configure positively. However, you must meet a series of conditions to achieve your goal as quickly as possible:
- Try to determine the training time and make at least an approximate schedule. Try to meet the schedule, is very mobilized.
- The most appropriate time for exposure to the lower abdomen is considered the morning hours or the evening hours a few hours before sleeping.
- To pump the cubes quickly, you must perform the exercises at least half an hour three times a week. With a smaller number of workouts, the result is also achievable, but you will have to wait a little longer. But the most frequent exercises can even be harmful to the body.
- Perform each exercise 10-15 times in a focus of 2-3. However, do not be jealous at the beginning of training. Instead, listen to your body, indulge yourself if necessary, and also praise and encourage yourself.
- Do not hold your breath while exercising. Learn to breathe correctly: inhale with tension and exhale when you are relaxed. Blood saturated with oxygen has a beneficial effect on the state of body tissues and contributes to the burning of fat cells.
- Add to the exercises on the abdominal muscles the principles of proper nutrition, cardiovascular training and good humor, and you will undoubtedly see a positive trend in the manifestation of relief from your body.
Initial position: on all fours. The back should be straight. Then take a maximum exhalation and relax the abdominal muscles completely.
While inhaling, pull the stomach as much as possible. Pay special attention to the lower abdomen.
Keep this position as far as possible. Then relax your muscles and repeat the exercise.
Lie on a flat surface, preferably in front of an object, for which you can hold your fingers (for example, a chair or a bed). Bend your knees and rest against a piece of furniture chosen to train.
The hands are intertwined in the lock and begin with the head. Lift and lower the housing.
Try to do the exercise at a moderate pace, without losing your breath.
It is possible to pump the lower press successfully at home while doing the torsional exercise. The most effective option is the so-called reverse torsion. To do this, you must take a prone position on the ground.
The arms stretched along the body, the palms of the hands pressed against the ground. Bend the legs at the knee joints and pull them towards the shoulders. When doing the exercise, try to draw the lower part of the abdomen so that the cubes are formed as soon as possible.
It is important that the back and arms do not leave the floor.
Lie on your back, stretch your arms and legs. Alternatively, squeeze the legs bent at the knees towards the chest, simulating a run.
In this case, the impact goes directly to the lower abdomen.
Take a position lying on your back, stretch your legs, arms are located along the body. Then raise your legs to a height of 30 degrees, and lift your shoulders and head off the floor. Observe the position of the head: the chin should not rest on your chest!
To perform the exercise, the raised legs must cross in turn, without loosing as much time as possible.
If the training is correct, you will feel a strong tension in the muscles of the abdomen and legs. Know that it is at this moment that the precious cubes are being formed.
Follow your path to your dream! After all, the first result will be noticed after a few days of training.
If you want to work accurately on the muscles of the lower press, do not lift the body when performing this exercise.
The initial position is the same as in the previous exercise. Put your hands in the lock on the back of your head. Bend your knees and lift them at a 45 degree angle.
Alternatively, bring the leg and elbow of the opposite hand to your chest, try to complete this task as quickly as possible. This strengthens all parts of the abs, including the bottom.
To form beautiful cubes, adopt this exercise. There are several variations of the strap.
- Board based on 4 points. Initial position – lying on your stomach. Rest your elbows and palms on the floor. And the elbows should be at shoulder level. Extend the legs to the width of your shoulders and place the toes on the floor. The hips should be raised, but not too high: to form a straight line from the top to the feet. Hold this position for 10 seconds. Soon, with a little lower abdomen, you can increase this time.
- Board based on 3 points. When you master the first variation of the exercise, go to this option. In this case, the level of load is greater, and not only the lower part is studied, but also the other groups of abdominal muscles. You will benefit from this: your cubes will become stronger and more prominent. To perform the exercise, raise one of the floor support points at your discretion. For example, take a position, as in the table with a 4-point support, and then lift one leg and hold it in that position. Make sure your spine does not make excessive curves. Every 10 seconds, change your leg.
Well shaped cubes a variety of vykaty, as they strengthen the lower abdomen.
- Resting on your knees, place an adjustment ball or bar in front of you. Focus, and put your hands on the projectile. Then unwind forward. Hold this position for a few seconds, then return to the starting position.
- Trust in the toes. The exercise is a complicated version of the previous one. It is carried out in a similar way, but in this case the emphasis is not on the bent knees, but on the toes. Keep your back straight. And the abdominal muscles should be tense as if you were ready to hit.
Therefore, effective exercises aimed at the lower abdomen, it is easy to learn to perform at home. You will need a little patience to observe the cubes in formation after a few lessons. The great advantage of this training is the fact that, in addition to the lower press, there is a study of several muscle groups, namely:
- waist and arms
- buttocks and legs.
Even though the lower abdomen is considered the area of the body that consumes the most energy when working in the press, the first quick results of a correctly selected set will inspire you to follow the workouts.