Abdominal muscle workout for women. Lower press exercises

The lower abdomen is much more difficult to flatten and taut than the upper. In this place, the fatty layer is most often collected in women, and the main part of the fitness complexes is designed to work with the upper press.

Therefore, it is important to choose several suitable abdominal exercises and practice regularly, for example, at home.

How Exercise Works

Workouts aimed at the lower part of the press are useful, first of all, in that they allow you to remove the fat layer, get rid of folds and, with due persistence, gain a relief belly.

A strengthened muscle corset has a positive effect on posture: the back becomes straight, stoop disappears.

Also exercise like this is good for your health: they increase the blood supply to the abdominal organs and have a positive effect on the female reproductive system.

Exercises for the lower abdomen

To exercise your own figure, you do not have to visit fitness centers. Exercises can be done comfortably at home at a convenient time.

Twisting

There are 2 types: straight and reverse curls. The latter have a subspecies - "oblique" twisting.

The technique for performing straight twists is as follows:

• it is necessary to take a horizontal position, legs are straight;
• then you should sit down, stretching your arms to the ceiling;
• when the body takes a position perpendicular to the floor, you need to reach out with your hands to your socks;
• twisting ends with a return to the original position.

To do reverse twists correctly, you need:

• lie down horizontally, stretch your arms parallel to the body;
• straighten your legs at the knees and raise;
• further tear off the buttocks from the floor and reach for the chest; it is important to control that all movements occur only thanks to the muscles of the press (do not connect the cervical spine);
• put your feet upright again.

Another way to do this exercise is to do the elements with the knees bent. At home (without the supervision of a trainer), it is advisable to repeat all twists from 10 to 20 times, doing 2-3 approaches.

Oblique twists are performed as follows:

• the starting position is the same as in the previous versions;
• you need to raise the left leg and reach for the foot with the fingers of the right hand;
• touch the foot and wait a few seconds;
• lie down again and repeat everything in a mirror image.

Oblique curls will be effective if done 20-30 times in total.

"Scissors"

There are 2 types of this exercise.

The first type of exercise should be done as follows:

• you need to lie down;
• hands in the lock are placed under the back of the head, or extended along the body;
• legs come off the floor a short distance;
• cross swings are performed (first the left lower leg over the right, then vice versa);
• the movements are performed in a horizontal plane and resemble the process of using scissors.

The second option is "Vertical scissors". Method of execution:

• you need to take a horizontal position, put your hands under your hips, press your lower back into the floor;
• straight legs must be raised at a right angle;
• slowly lead down the left leg;
• without touching the floor, start raising it, while lowering the right one;
• until the end of the exercise, do not touch the floor.

Fitness trainers recommend repeating the movements at least 20 times per set, which should be 2 or 3.

"A bike"

Exercise "Bicycle" should be performed as follows:

• having taken a horizontal position, clasp your fingers and put under the neck;
• raise your legs a little and hold them horizontally;
• raise the bent left knee, while trying to reach it with your right elbow;
• execute the item in mirror image.

To achieve positive results, it is important to do 2-3 sets with twenty repetitions of movements.

"Rock climbers"

Correct execution consists in the following actions:

• take positions as for push-ups: feet touch the floor with toes, palms are at shoulder level;
• with a bent left knee, you need to reach the diaphragm;
• return to the original position;
• do the same for the right leg;
• in the process, it is necessary to control the position of the body: the buttocks should not go down, and the back should not be rounded.

Efficiency is not determined by the number of repetitions, but by the time.

Extend your workout every day, it would be ideal to spend 35-40 seconds on the exercise.

"Fold"

To correctly perform the "Fold", you should:

• sit down, resting your hands on the floor behind your back;
• pull the knees to the chest;
• simultaneously reach for the legs with the body;
• perform movements using only the abdominal muscles.

It is recommended to complete 5-15 repetitions in 2-3 passes.

Raises the legs and hips

A series of exercises considered to be very effective in correcting the lower abdomen. All leg raises can be done at home or at the nearest sports field with a horizontal bar.

Lying on the floor leg raises:

• from the starting position, press your lower back into the floor, put your hands under your hips;
• raise absolutely straight legs perpendicular to the body;
• stay;
• slowly lower both legs without touching the floor;
• repeat the movement.

This exercise will be effective if done 10-15 times.

The minimum number of approaches is 1. You can squeeze a small dumbbell between your calves to increase the load

Chair Leg Raises:

• it is necessary to sit on a chair with a strong seat;
• straighten your back, pick up your stomach and grip the edges of the seat;
• bent knees should be raised to the diaphragm;
• throughout the exercise, the body should be motionless.

It is recommended to do 20 lifts. The number of trips is 1-2.

To perform leg raises on the horizontal bar, you must:

• hang on the bar, straining the muscles;
• raise straight legs so that they are parallel to the ground.
• in the future, it is necessary to ensure that the socks of the feet are at the level of the waist, and later - the chest.

If it is difficult for beginners to master this exercise, then it is recommended to first do it by bending your legs. The result will be visible with a tenfold repetition in 1 approach (only 2-3 of them are needed).

Raising the hips:

• lying on a horizontal surface, you need to bend your knees;
• hands should lie freely along the body;
• you need to stretch your knees to the solar plexus;
• take the original position.

Repeat 10-15 times. 1 approach is allowed.

High Angle Sed

The principle of correct execution is as follows:

• while sitting on the floor, bring your hands back and rest your palms;
• bent legs should be pulled up to the chest;
• then you need to lean back, pulling all limbs forward;
• returning to the starting position, repeat;
• during the workout, do not allow the heels to touch the floor, the muscles of the press should be tense.

1 set - 10 reps. The instructors believe that the result will be with 2-3 sets.

Full plank with twist

The execution of the "Full plank with a turn" is as follows:

• it is required to take the position of the "classic plank": face down, feet rest on toes, forearms are in contact with the floor;
• then you need to pull the left knee to the right armpit, while twisting the body;
• return to the original position and repeat the movements in reverse.

To achieve the result, you will need to do 3 approaches. The number of repetitions is 10.

Navasana - boat pose

Exercise for the lower abdomen, borrowed from yoga. At home it is done like this:

• you should sit down;
• you need to bend back, keeping your back straight;
• it is necessary to raise fully straightened legs up, the feet should be at the same level with the eyes;
• tear your hands off the surface, stretch forward and fix, turn your palms inward;
• the neck should be in line with the spine;
• it is important to keep the pose for at least half a minute.

It is repeated five times.

Circle with two legs

For the correct execution of the circle you need:

• lying on any surface, raise your legs so that they form an angle of 90 degrees relative to the body;
• make circular movements with both legs, first of a small radius, and then with a greater amplitude, in order to include the hips in the work;
• circles need to be "drawn" clockwise and counterclockwise;
• it is important to control that the legs are strictly together, they cannot be bent.

Duration - 30-40 repetitions in both directions.

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Tips for Getting the Best Exercise Effect

Home exercises for the lower abdomen will be more effective if you follow the recommendations developed by famous trainers.

First of all, it is important not to stop during class. A respite is possible only upon completion of the planned complex. Swinging the press in the "supine" position, pull the toes of the feet up ("iron" position). You need to watch your neck.

If the next day after training it hurts, then this indicates that most of the load fell on the cervical muscles. It should be ensured that only the abdominal muscles are included in the work.

It is necessary that the movements are smooth and measured, without jerks. It's more difficult to do this, but the result will appear much earlier. The frequency and regularity of training also plays an important role.

The effectiveness of sports will be higher if, in addition, you follow the general rules for losing weight:

1. Exercises for the lower abdomen at home it is recommended to do it in the morning, before meals.
2. Breakfast should be 2 hours after training, it is recommended to include light and healthy products in the menu: yogurt, kefir, apples.
3. You must monitor your breathing while playing sports. If you breathe correctly and regularly, you will feel less tired.
4. After the end of the lesson it is advisable to do self-massage. It allows you to relax and also increases efficiency.
5. When doing exercises for the lower abdomen at home, it is important to remember to gradually increase the load. Trying to do as many sets and reps on the first day increases the risk of stretching the ligament or overloading the abdominal muscles. The consistent increase in the duration of the workout allows you to exercise in comfort.

Strengthening the lower abdomen should be combined with training for other muscle groups.

In particular, it is recommended to include in the work the muscles of the legs and back. However, you must remember that exhausting yourself with training without dieting is pointless. To gain a flat belly, a slender waist and beautiful legs, it is important to combine sports with proper nutrition and care for your well-being.

Helpful videos on how to do the exercises

Exercises for the abdomen at home:

How to do exercises for the lower abdomen correctly: