Many people watching their figure, ask the question: "How to pump up the lower press at home?" This task is especially relevant in the holiday season, when on the beach you have to put your body on public display. Everyone wants to demonstrate an elastic and pumped up press instead of a flabby and hanging belly. Nevertheless, a bulging belly spoils life not only in the summer. Therefore, for many, it is so important to know how to pump up the lower part of the press.
Features of working on the press
It is believed that the lower part of the press is the most difficult in terms of development. That is why the long-awaited cubes below can be obtained only with the help of excessive efforts and labor. You need to know not only how to pump up the lower press at home, but also how to perform all exercises as correctly as possible. It is necessary to approach this process with full awareness. It is important to concentrate correctly and engage the desired muscles, because having done a lot of approaches incorrectly, you will only tire yourself and overload your legs and back, and you will not pump up your abs at all.
How to pump up the lower press at home
Before you start working with the lower press, you must first burn the fat layer, otherwise you will not see a noticeable effect for a long time. Cardio loads, such as running or cycling, are great for this. If this problem is not relevant for you, then you can safely proceed to the exercises.
1. The rise of the legs. Lie on the floor, place your hands along the body, palms down. Feet should be raised at right angles. Make sure that they do not bend at the knees. One approach contains 20 repetitions. To achieve the result, you need to do 3 approaches.
2. Twisting. The starting position is similar to the first exercise. Tighten your abdominal muscles and pull your knees to the chest level as much as possible, gradually tearing off your pelvis. When doing this exercise, consider the smooth transitions. Legs should be lifted only due to the work of the abdominal muscles. Divide 60 reps into 3 sets.
3. Tightening the knees. Focus on socks and forearms. Tighten the muscles of the lower press and, slightly raising the pelvis, raise the knee to the chest. To properly complete this exercise, try not to bend in the back.
These short, but fairly effective exercises will help you understand how to pump up the lower press at home. In the pursuit of a sculpted body, many people think that the number of repetitions is important, not the quality of execution. This approach is fundamentally wrong, since the success of a beautiful press depends on concentration on the muscles . In addition, it is worth remembering: if you tear off the lower back from the surface on which you perform the exercise, then the entire load will instantly move to the buttocks. It is very important to breathe correctly, inhale - exercise - exhale. Well, of course, do not forget about proper nutrition. Exclude flour, sweet and fried. There are many different exercises for the lower press, but these three will be the most effective and will help you understand how to pump the lower press at home. The main thing is to remember that you can’t only pump up the bottom, in any case, all abdominal muscles will be involved.