How to pump the bottom of the press?

Muscles of the lower press - this is one of the most problem zones on the human body. Without constant physical activity, the lower part of the abdomen has the property of relaxing, stretching and forming a very non-aesthetic bulge. For women who have undergone pregnancy and childbirth, the question of how to pump up the bottom of the press is particularly acute. After all during pregnancy the musculature of a stomach is exposed to very big loading and a stretching.

Complex approach in the development of the muscles of the press

Most often the problem of an ugly abdomen is not only in weak muscles, but also in fat deposits in this area. For this reason, to solve the problem of how to pump the lower abdominal press and get rid of unaesthetic sagging of the muscles, it is necessary to approach the problem in a complex way:

1. Revise the regime and composition of food - fractional food, a sufficient amount of fluid, minimum consumption of carbohydrate food greatly facilitate the work with the musculature of the press.
2. Include aerobic exercises in the training program - jumping rope, slopes and training with a hoop help get rid of fat accumulation in the abdomen and waist.
3. To choose the optimum training complex for the lower abdominal muscles - modern methods to pump the press, allow you to gradually complicate the training, starting with the simplest and easy exercises and to weight training with weighting.
4. The regularity of training and gradual complication are the two most important aspects in achieving the goal, since one-time and irregular approaches simply can not lead to a good result.

How to pump the bottom press of a girl?

To begin with, it is necessary to include all known and simple exercises in the complex of trainings, gradually complicating and increasing the number of approaches. Talking about how to pump the bottom press at home, it is important to determine the time for regular training (you can do the approaches 2-3 times a day). For example, in the morning to do a set of dynamic exercises, and in the evening to engage in static exercises, or alternate approaches throughout the day. It must be borne in mind that before each approach it is important to warm up the muscles and perform the warm-up, only after that to start the basic workout of the abdominal muscles.

Dynamic exercises for pumping the lower press include:

1. Bicycle - known to everyone from school lessons exercise very effectively pumps the muscles of the lower press, it must be remembered that the lower the legs are in motion, the higher the load on the lower abdomen.
2. Scissors - an exercise that has several options for doing it, you can do it on one level or complicate it by adding the vertical movement of the legs.
3. The climbing of the legs lying on the crossbar - when performing these exercises it is important to observe a smooth and slow pace, do not make sharp jerks. Slow leg lifts in the prone position with a delay in the legs at maximum height, well strengthen the muscular corset. The climbing of the legs on the crossbar is a more complex level of training and it can serve as the next step in the development of the muscles of the press.
4. Rises of legs and trunk at the same time - there is a whole series of exercises of this kind, in which the counter movement of the body and legs is made. Such exercises are useful in general for all the rectus abdominis muscles.
5. Plank is one of the simplest and at the same time effective exercises for the press. It is carried out from the position of the palm rest with hands and feet to the floor with the legs pulled to the body, concentrating the main efforts on the muscles of the lower press.

And here is how to pump the bottom of the press with the help of static exercises, which are taken from yoga . From the system of hatha yoga, you can use such asanas:

1. Alternate lifting of the legs with a delay (uthitta badasana).
2. Lifting of the trunk and legs for a time (arohanasana).
3. Retraction of the abdomen (uddiyana-bandha).

Important aspects of training are a gradual increase in the number of approaches for dynamic exercises and the retention time of the posture for static and yoga asanas.