Article Contents

  • 1 Features of the lower press
  • 2 complex exercise
    • 2.1 perform a reverse curl to press
    • 2.2 Visim on the bar
    • 2.3 Raise legs lying
    • 2.4 pedaling!
    • 2.5 Make "Scissors»
    • 2.6 Retract stomach
  • 3 Proper nutrition and drinking regime
  • 4 Video: exercises for the lower press

distinguish upper abdominal muscles from the lower visualquite easily.But separately strain or that it is impossible.Therefore, when choosing a complex correction lower press exercises for women should include the ones that have an impact on this area of ​​the body.

Features of the lower press

in the female body at the location of the lower press accumulates fat.This is because this area as close as possible to the authorities responsible for the birth of children. And with the "strategic reserve" nature tries to protect our future offspring.That is why the fight for an ideal flat tummy in this area is not easy.And the question of how to build lower abs girl, you need to respo

nd to the complex.

In particular, individual program should take into account:

  • right exercises for the lower part of the press - "dot" affecting the muscles of this zone;
  • diet that will help get rid of the fat reserves in the abdomen;
  • balanced diet, which should become a way of life;
  • drinking regime and mobility.

And now in order.

complex exercise

simple answer to the question of how to pump up the bottom part of the press, are 5 exercises.Run them regularly.Do not go on about the desire to become slim in just a couple of days.Overloading the muscles will respond only to pain and an inability to fully move.Try to exercise 3 times a week, then exercises on the lower part of the press will be productive, and painful sensations disturb only after 1-2 workouts.

should also be combined with a range of exercises for the upper press.In some cases they are already duplicated, but the work on the lower part of the abdomen is impossible without regard to its upper zone.How to build a press upper and lower pull up, take a closer look.

perform a reverse curl to press

  1. Lying on the floor, lift your legs up.They should be placed perpendicular to the body.
  2. Tear ass off the floor and pull his feet to his head.should not bend his legs, but there are a variety of exercises with the initially bent knees.It is also effective.
  3. Repeat it 30 times.

Visim on the bar

No more effectively exercises the upper abs and lower than that.It also helps to inflate the side abdominal muscles, to create his ideal terrain.If not at home horizontal bar, ask her husband (my father, friend ...) to fasten the bar in the doorway.The main thing is that your feet do not reach the floor.

  1. So, hands grasp the bar, legs jerk lift up.They can be bent at the knees (gentle version) or flat (increased load).
  2. Raise them as high as possible, stay, drop.
  3. Repeat 10 times.

Raise legs lying

  1. Lift your legs perpendicular to the floor, slowly lower to the angle of 30 °.
  2. Hold this pose.At the initial stage, you can bend your knees.
  3. Perform 30 times.


familiar since childhood, "Bike" is one of the most effective solutions, how to pump up the lower press blocks.Perform the exercise should be slow for the press "bicycle", feeling the strain of the abdomen.

  1. Lie on the floor, put his hands behind his head.
  2. right knee, lift and pull the left elbow, do the opposite.
  3. free foot hold perfectly flat parallel to the floor.
  4. Make no less than 30 times.

Make "Scissors»

  1. Lying on the floor, lift the straight leg about 10 cm.
  2. Do wide swings in different directions, as if cut air.
  3. perform faster swings, the greater the load on the press.
  4. Do as much as you can.

Retract stomach

drill press "vacuum" allows you to control the abdominal muscles.At its regular performance you tighten the tummy, without even noticing it.It perfectly reduces the waist and develops muscle relief.

  1. Get on all fours, slowly exhale through your mouth.
  2. For a moment, hold your breath and pull your belly as you can.
  3. to hold a minimum of 10 seconds of inhalation.In the future you will be able to withstand more.
  4. Make it 5 times.

Proper nutrition and drinking regime

your daily training will have no effect, if you will "jam" their baking, fat-calorie food. Eat vegetables and fruits, include a diet of porridge, pork replace lean chicken.It is desirable to 1 day a week to make a discharge to clean the intestines.With such power, even protruding belly quickly disappear.

Pay attention to the use of proteins, if the dream of the embossing press. Their volume should be at least 1/3 of the daily diet.To build muscle should eat seafood: mussels, squid, any fish.Many protein (also known as protein) found in dairy products: cottage cheese, milk.Eat poultry, rabbit, lean veal.Your diet should consist of at least 5 meals in small portions.

Do not forget to drink water. minimum consumption bring to 1.5 liters per day.Divide it into 8 receptions for 200 ml, ie a glass every 1.5-2 hours.

Perform exercises for the lower press for women who follow the diet and drinking regime.And your stomach will fit and attractive!

Video: exercises for the lower press