For many women, the problem area is the lower abdomen, which is difficult to correct. In this regard, girls are looking for effective exercises for the lower press. However, the problem, as a rule, is not in the absence of the tone of the press, but in another.
What exercises for the lower press will help?
Take a closer look and you will understand that it is not the press that is bothering you, but the fat deposits. You can even grab a crease under the navel with a simple pinch, and thus determine the extent of your problem. The fact is that exercises for the lower press for women are designed to bring muscle into muscle tone, and not burn fat. They, of course, are also needed, but to cope with the problem will not help - you will simply have a solid press under the layer of fat.
The reasons for the accumulation of fat in this area can be several:
- you are eating wrong;
- you have a hereditary predisposition to accumulation of fat on the abdomen;
- you wear clothes with a low waist that tightens the body, or underwear that forms a crease (this acts like a corset - if the body somewhere is small, the fat goes higher or lower, so this fold is almost all jeans lovers).
- It is necessary to fight with such fat accordingly: to refuse pressing clothes and narrow linen, to pass to correct nutrition and to add in the life movement which will help to avoid repeated accumulation of fat.
For burning fat on the stomach, aerobic and cardio loads perfectly match. It's running, jumping rope, aerobics, step, walking up the stairs, cycling. Add 30-40 minutes of these loads 2-3 times a week - and your crease will begin to disappear!
The best exercises for the lower press
If you have no problems with fat deposits, or you are already in the process of solving them, you can practice exercises for the lower press for girls. They will strengthen your muscles and give your stomach a more beautiful outline.
Here is a little secret. In fact, no lower press exists - this is a conditional name for the lower part of the abdominal muscle. Scientists conducted research, during which they found out that any exercises on the press give an almost equal load on both the upper and lower parts of it. However, as before, the most preferred exercises for the lower press are traditionally highlighted.
Back torsion
Lying on the floor, put your hands on the floor, straight legs slightly lift. Bend the legs in the knees and pull them to the chest, tearing the buttocks off the floor. Do 3 sets of 15 repetitions.
A bike
Lying on the floor, put your hands on the floor. At the same time, raise the left leg, bending it in the knee, and stretch to it with the right, opposite elbow, without lifting your hands from the head. Go back to the starting position and repeat for the other side. Follow the 3 approaches 12 times in each direction.
V-shaped twists
Lying on the floor, put your hands on the floor, your legs are raised. Simultaneously lift the straight legs and body, taking the shape of the letter V. You need to do 3 sets of 10 times.Twisting
Lying on the floor, put your hands on the floor, your legs are raised. At the same time, lift the legs and body bent at the knees. You need to do 3 sets of 10 times.
Such effective exercises for the lower press at home should be repeated at least 3-4 times a week. Only regular classes give tangible results. However, do not wait for changes too quickly: it will take at least several weeks before your bottom press is really tough enough. If you work on fat burning and regularly perform such exercises, you can achieve the appearance of "cubes" on the stomach.