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 relevant in the spring and summer, when we take off our extra clothes and get ready for the swimming season. At the same time, 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 rectus abdominis muscle, and its fibers have 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 abs is directly connected to the muscles of the hips, so without the development of the legs you will not be able to strengthen the abs and reduce the waist.
There are several basic options for its development, which can be divided into four parts: exercises for the lower press can be done while lying, sitting, standing and on the horizontal bar. Moreover, the sitting position is recommended for beginners, and lying - for those who are at least a little familiar with the sport.
Chair exercises
If you decide to prepare your waist for the beach season, but do not have the necessary experience, start developing the lower abs by choosing a comfortable chair. It is desirable that he has handles that are comfortable to lean on. Sit straight, straighten your legs in front of you, and begin to alternately raise them to the level of the belt.
Gradually bring the height to the chest, and do these movements until fatigue appears. After this exercise is fully mastered, you should begin to simultaneously raise both legs according to the same principle.
Lying exercises
If you are already familiar with sports, or at least regularly do a simple morning exercises, then other exercises for the lower press at home will suit you. To do this, you need to put a rug on the floor, and lie on his back. At the same time, your hands can be located where it is more convenient for you - along the body, above the 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 do it with both feet. At the same time, they should be completely flat and pressed against each other.
Having mastered these climbs, begin to complicate the exercise. Try to raise your pelvis and place your feet on the rug above your head. Or lift them perpendicular to the floor and begin to lower them to the right and left, thus developing the side parts of the lower press.
Standing exercises
Now you can begin to perform the most effective exercises for the lower press. While standing, these are considered to be leg swings.
Swinging legs can have a different trajectory and amplitude. Start with the simplest - swings in front of you to the level of the belt. At the same time, the lower leg can be slightly bent, but the upper should always be straight. And pay attention to another very important point - during the swing, your lower leg should be firmly on the floor with the whole foot.
Having mastered the direct swings, start doing circular ones, and you should alternate the path and follow them first from left to right, and then from right to left. You can further complicate the mach by performing them not in turn, but in isolation. That is, you must first do the exercises for the lower press 20-30 times with one foot, and then the other.
Gradually you need to bring the swings to the level of the chest, neck and chin. When you can do 20 moves at the level of your head, you can say that you have a fairly good level of general physical training.
Horizontal bar exercises
The next stage is the horizontal bar. Exercises on the horizontal bar can be done in the same way as in a standing position. The only difference is that you now have two legs at once. And you can do them both directly in front of you, and in different directions - left or right.
This article described the basic exercises for the lower press. For those who have mastered them and want to study further, special programs of various fitness centers and gyms are suitable. The main thing is not to stop, and extra centimeters will never spoil your waist!