How to pump up the lower part of the press: 6 steps to a flat stomach

It is quite easy to visually distinguish the upper abs muscles from the lower ones. But it is impossible to strain one or the other separately. Therefore, when choosing a complex for correcting the lower press, exercises for girls should include precisely those that affect this area of ​​the body.

Features of the lower press

In the female body, fat accumulates at the location of the lower press. This is because this zone is as close as possible to the organs responsible for the birth of children. And with the help of a "strategic reserve" nature is trying to protect our future offspring. That is why it is not easy to fight for the ideal plane of the tummy in this area. And the question of how to pump up the lower press for a girl, you need to answer in a complex way.

In particular, the individual program should take into account:

• the right exercises for the lower part of the press - "point" affecting the muscles of this zone;
• a diet that will help get rid of fat reserves on the stomach;
• rational nutrition, which should become a way of life;
• drinking regimen and mobility.

And now in order.

Exercise complex

How to pump the lower abdomen with complex exercises at home? The simple answer to the question of how to pump up the lower part of the press are 5 exercises. Perform them regularly. Do not follow the urge to become slim literally in a couple of days. Muscle overload will only answer you with pain and inability to fully move. Try to train 3 times a week, then the exercises on the lower part of the press will be productive, and painful sensations will disturb only after 1-2 workouts.

You should also combine the complex with exercises for the upper press. In some cases, they are duplicated anyway, but work on the lower abdomen is impossible without attention to its upper zone. How to pump up the upper press and tighten the lower one, we will consider in detail.

Perform reverse twisting on the press

1. Lying on the floor, lift up your legs. They should be perpendicular to the body.
2. Tear your ass off the floor and pull your legs to the head. Do not bend your legs, but there is a kind of exercise with initially bent knees. It is just as effective.
3. Repeat it 30 times.

We hang on the horizontal bar

There is no more effective exercise on the upper press and lower than this. It also helps to pump up the lateral abdominal muscles and create its ideal relief. If there is no horizontal bar at home, ask your husband (dad, friend ...) to fasten the bar in the doorway. The main thing is that your legs do not reach the floor.

1. So, grab the bar with your hands, lift your legs with a sharp movement. They can be bent at the knees (sparing option) or even (increased load).
2. Raise them as high as possible, linger, lower.
3. Repeat from 10 times.

Raise your legs while lying

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

We pedal!

Familiar from childhood, "Bicycle" is one of the most effective solutions for how to swing the lower press cubes. Perform exercise for the press "Bicycle" should be slow, feeling the tension of the abdomen.

1. Lie on the floor, put your hands behind your head.
2. Lift the right knee and pull it to the left elbow, do the opposite.
3. Keep your free leg perfectly flat parallel to the floor.
4. Do at least 30 times.

Making Scissors

1. Lying on the floor, raise your straight legs about 10 cm.
2. Do wide swings in different directions, as if cutting air.
3. The faster you perform the swing, the greater the load on the press.
4. Do as much as you can.

Retract belly

Exercise for the press "Vacuum" allows you to control the abdominal muscles. With its regular performance, you will tighten the tummy, without even noticing it. It perfectly reduces the waist and develops muscle relief.

1. Get on all fours, slowly exhale air through your mouth.
2. Hold your breath for a second and draw in your stomach as far as you can.
3. Hold to inhale for at least 10 seconds. In the future, you can withstand more.
4. Do it 5 times.

Proper nutrition and drinking

Your daily workouts will not bring results if you "jam" them with baking, fatty high-calorie foods. Eat vegetables and fruits, include cereals in the diet, replace pork with lean chicken. It is advisable to do unloading 1 day a week to cleanse the intestines. With such nutrition, even the protruding tummy will quickly disappear.

Pay attention to protein intake if you are dreaming about a press relief. Their volume should be at least 1/3 of the daily diet. To build muscle, you should eat seafood: mussels, squids, any fish. A lot of protein (aka protein) is found in dairy products: cottage cheese, milk. Eat poultry, rabbit, lean veal. Your diet should consist of a minimum of 5 meals in small portions.

Do not forget to drink water. Bring the minimum consumption to 1.5 liters per day. Divide it into 8 doses of 200 ml, that is, a glass every 1.5-2 hours.

Perform exercises for the lower press for women, monitor nutrition and drinking regimen. And your tummy will be toned and attractive!