Exercises for the lower press for girls at home, in a gym with a roller, a wheel, on a horizontal bar, static

You can achieve a beautiful lower press for girls not only by visiting a gym with exercise equipment or fitness trainings. Exercises for this part of the body can be done at home. To form a toned figure, it is necessary to purchase special equipment, with the use of which the effect of the exercises will be even more significant.

Rules and recommendations for doing exercises for the lower press

Competent work on the press will definitely bring good results, for this you need:

1. Tighten your abdominal muscles during workouts that are aimed at shaping the waist and abs. This nuance must be taken into account, since without stress, all the exercises will make no sense.
2. It is important to focus your attention on the execution technique. If the exercise involves fixing the legs and shoulders, adjoining the lower back to the flat surface of the floor, or vice versa, straightening it, then you need to adhere to these rules. It is recommended that the initial identification of exactly the muscle group on which work will be carried out is recommended so that the exercise will bring maximum benefit.
3. At the moment of maximum tension, you should exhale through your mouth to engage the abdominal muscles.
4. Before you start doing strength exercises, you need to warm up your muscles with cardio loads. This will not only get rid of excess weight and shape the figure, but also prepare the muscles for stress, preventing the risk of all kinds of injuries.

   

5. For beginners, it makes no sense to arrange a workout only on the lower abdomen. It is best to work on the abdominal muscles in a comprehensive manner, performing exercises for the entire body part. After a while, you can start training for certain muscle groups.
6. During classes with the study of the press, at least 40% of the loads should be done precisely on its lower part. Knowing exactly when to switch to working on other muscles is easy. Burning sensation and fatigue in the muscles is the first signal to change the angle. To achieve this effect, perform at least 2 approaches.

Exercises at home

Exercises for the lower press for girls at home should be performed in conjunction with the study of various muscle groups, so it is best to opt for training for several parts of the body. Examples of exercises for working out the abdomen (muscles) are below.

Raising the lower body (legs)

Required:

• spread the rug on a flat surface (the floor will work well), place your belly up on it;
• fix your hands under the buttocks;
• draw in your stomach and strain it;
• fix the straightened legs 90 degrees from the floor;
• squeeze the press, as well as the buttocks;
• after 5 seconds, slowly put the lower limbs on the surface, slightly touching it with the buttocks;
• do the exercise at least 15 times.

Lower body lifts

For the exercise you need:

• sit on a flat hard floor (put a rug for convenience) with your back down;
• spread both arms in different directions;
• strain your stomach;
• raise your buttocks by pulling your knees to your chest;
  
• after 5 seconds, lower both legs to their original position.

It is recommended to perform the exercise at least 16 times.

A bike

Performance:

• lie on a flat surface with your stomach up;
• remove both hands behind the head and close;
• straighten legs (both);
• stretch one elbow to the opposite knee (the leg bent at the knee must be lifted and pulled to the elbow);
• straighten the leg to its original position (keep it suspended), while simultaneously pulling the opposite elbow to the other knee;
  
• perform the exercise 16 times in 4 sets.

Imitation scissors

Required:

• spread a rug on the floor, lie with your stomach up;
• fasten hands under the lower back, or lead them behind your head;
• raise your legs 15 cm from a flat surface;
• spread the legs apart, return to the reverse position, slightly crossing them, imitating scissors;
• spread the legs apart, return to the reverse position by changing the upper and lower legs between each other;
  
• repeat the workout as many times as strength allows.

Perform from 3 approaches.

Stretching all parts of the body while kneeling

For this you need:

• fix yourself, standing on all fours, straightening your back (look down);
• stretch one arm forward at shoulder level and lift the opposite leg back parallel to the floor surface;
• stretch in two directions, feeling pleasant pain and tension in the body;
• stand in this position from half a minute to a whole;
• go back;
• repeat the workout, changing the position of the arms and legs.

Exercise is duplicated at least 3 approaches.

Lying turns

Instructions:

• spread the rug on the floor, sit on it;
• snuggle against the rug with your lower back and shoulder blades;
• bend your knees a little;
• lift them up;
• place your legs to the right, keeping them in the air and not unbending;
• go back;
• lower your legs to the left without lowering or unbending.

Perform at least 3 approaches, each from 11 times in both directions.

"Vacuum"

Required:

• stand on a rug previously laid out on the floor;
• do not quickly release air through an open mouth;
• fix your breath for a couple of seconds;
• draw in the stomach as much as possible;
• stand in this position for 11 seconds;
• inhale.

The exercise is repeated 5 times or more.

"Corner"

Need:

• sit with your buttocks on a rug spread out on a hard surface;
• bend your knees;
• raise both legs, chest and back up;
• clap your hands under your knees;
• lie back down.

Exercise is duplicated 21 times in a certain number of approaches (from 3 to 5).

Gym program

Exercises for the lower press for girls at home may not be performed in the gym. Classes can be slightly complicated with the help of special simulators. Before you start pumping the relief on your stomach, you need to do cardio exercises. They will require an exercise bike or treadmill.

After the muscles are warmed up and ready for stress, you can start working on the press. For beginners, it is recommended to perform simple exercises in the form of regular and reverse twists on an incline bench for a couple of weeks. It is necessary to lift the lower body or the upper one.

The best option would be to perform 15 lifts in 3 sets.

As soon as the muscles get used to such loads, a transition to more complex ones is recommended:

1. Hanging leg raises on the wall bars.
2. On a horizontal bench, twisting the lower body.
3. Incomplete twisting on an incline bench.
4. Twisting on the top block.
5. On the upper block "Woodcutter".

Exercises on the horizontal bar

To raise the lower body in the hanging position on the horizontal bar, you must:

• hang on the horizontal bar, placing your hands at shoulder width;
• straighten your back;
• strain the press;
• at a slow pace, raise straight legs 90 degrees;
• after 5 seconds, lower your legs.

The exercise is repeated at least 15 times.

Raising the bent legs until reaching the "frog" position should be done as follows:

• hang on the horizontal bar, place your hands shoulder-width apart;
• bend your legs, pull them as close as possible to you;
• initially, pull the legs to the stomach, then to the chest, and then to the chin. The higher the legs are raised, the greater the efficiency;
• it is necessary to lower the legs to the starting position when a strong burning sensation begins in the working muscles.

The exercise is performed 26 times in 2-4 approaches.

Performing twisting, you must:

• hang on the horizontal bar;
• do leg raises to the right and left.

The exercise is performed for 21 repetitions in 2-4 approaches. You can increase the effect of exercise with additional weights. There are special weights that are worn on the legs.

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Roller exercises

Exercises for the lower press for girls at home can be performed with a special gymnastic roller, classes with which allow you to use different muscle groups at once: the back, arms, abs and legs.

Features:

1. You need to sit on a flat, hard surface (for example, on the floor on a gymnastic mat), bend your legs under you, your heels should be under your buttocks. Straighten your arms, lower them onto the roller wheel. Slowly roll it forward, lowering the upper body to the thighs until they touch. In the same way, they return to the opposite position. Repeat the exercise 15 times.
2. They sit on a flat surface (for example, on the floor), their legs are bent under themselves, the heels should be under the buttocks. The arms are straightened, the weight is transferred to them, taking the roller. The simulator should be rolled forward, straightening the legs at the knees. It is forbidden to bend your arms, and to shift your knees. You need to go back slowly. Do 16 repetitions.
3. They sit on the floor with both legs bent at the knees. The roller is placed under the feet, taking it by the handles with both hands. It is required to straighten the legs as much as possible, touching the chest to the knees. Then they slowly return back, again bending their legs. Do this 15-20 times.
   
4. Lie on a flat surface with your back up. Stretch your arms forward, taking the roller, press on it. You need to roll the simulator towards you, lifting your chest from the floor and arching your back. The hips should be locked in place. A few seconds later, they come back. Repeat the exercise 20 times.
5. They sit on the floor, pull their legs forward in front of them, move them. The roller is placed on the right or left side. Taking it with the appropriate hand, it is necessary to make the incline as low as possible. Repeat inclinations 10 times. Then they come back, change sides and perform the exercise again 10 times.

For maximum effect, you need to practice daily for 20-25 minutes. If at first it will be difficult to perform the exercises, you can start with 5 minutes, and then increase the time interval.

As a basis, you need to choose the most comfortable pace of exercise. There is no need to rush so as not to harm your body. In order for the results from the classes to please, it is necessary to follow the correct technique, otherwise it will be problematic to reach the embossed press.

With fitball

Workouts with fitball can be not only for cardio loads, but also for working on certain muscle groups. Various exercises are suitable for working on the press.

Plank

Required:

• lean on the ball with your elbows, placing them at shoulder level;
• stretch your legs back, straightening;
• tear off the chest from the fitball without touching the ball;
• straighten your back, do not bring your shoulders closer to your ears - also straighten;
• stand in this position for 30 to 60 seconds.

Repeat the workout 2 to 4 times.

Twisting

Need:

• lean on the ball with your palms, placing them at shoulder level;
• stretch your legs back, straighten them at the knees;
• start rolling the fitball towards you;
• feel the tension of the lower press;
• go back.

Duplicate the exercise as many times as the strength in the hands and press will allow (at least 11 times) in 2-4 approaches.

To perform twisting, you must:

• sit on the edge of the ball;
• bend your legs, put your feet on the floor, lean on them;
• put your hands behind your head and fasten them together;
• lower the body onto the ball, touching it with your back;
• do lifts of the upper body up 45-90 degrees;
• lower the body to its original position.

The exercise is performed at least 16 times in 2-4 sets.

Kicking the ball

To perform kick lifts, you need:

• lie on your back on the mat;
• cover the fitball with your legs, try to straighten them at the knees;
• fix your hands behind your head;
• do leg raises 90 degrees off the floor with the ball;
• lower your legs down without touching the support.

Repeat the exercise 21 times in 2-4 sets.

Upper torso lifts

Need:

• lie on your back on the mat;
• put the lower part of the legs (calves) on the fitball;
• fix your hands behind your head;
• do a lift of the upper body on exhalation;
• lower the body down to the floor.

Repeat the exercise 21 times in 2-4 sets.

Lower body tightening

Required:

• squat with your back to the ball;
• rest your palms on the floor shoulder-width apart;
• put your feet on the fitball in the area between the foot and knees;
• pull your legs to your stomach, bending them;
• straighten your legs in the opposite position.

Repeat at least 20 times.

Static

Exercises for the lower press can be performed without the use of special simulators and performing active tedious movements. To do this, girls at home only need a desire to go in for sports.

Examples of static exercises:

1. Lying on your back, raise your unbent legs 30 cm from the floor. Hands are placed behind the slightly raised head, holding it. It is required to lie down in this position, looking at the ceiling, as much as the strength allows. Each time, the execution time of this exercise will increase, since it allows you to train endurance.
2. It is required to lie on your stomach, put your hands as they are positioned during push-ups, stand on your toes with your feet, and straighten your back. Raise body weight off the floor, arms bent 90 degrees. You should only hold on to your arms and legs. Perform this exercise called the plank for 30 seconds. After the time is up, you can lower yourself to the floor, do a little rest, and then rise again. By gradually increasing the time period, they train muscles and endurance.
3. You need to lie on your stomach, straighten your arms in front of you, and straighten your legs in the back. Raise both arms and both legs at the same time, trying to reach as much as possible in both directions. After 20 seconds, they return to their original position. The workout is performed 2-4 times.
   
4. Stacked belly up. Raise the upper and lower torso 45 degrees from the floor. Hands are straightened forward in front of you, fixed, sitting on the buttocks. The back and legs should be straight. Maintain balance without moving for at least 30 seconds. They put them on the floor again, rest for 20 seconds and return to the "corner". Repeat the exercise 3 times.

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How to increase the effectiveness of exercise

To make the exercises as effective as possible, you can use weights. For example, putting them on your legs if your workout involves lifting your lower body. The heavier the load, the more noticeable the result.

To shape the waist and beautiful abdominal muscles, it is recommended to put on a special belt on the abdomen, thanks to which this part of the body will sweat. As a result, fat will be burned during exercise.

There are a number of special fat burning creams that need to be applied to problem areas of the body before exercising.They have a warming effect, and their use together with a belt will give tremendous results. You can get a good result thanks to special nutrition. Avoid sugary foods, fatty foods, and baked goods, and training will pay off.

Preference should be given to:

• lean meat;
• eggs;
• vegetables;
• cottage cheese;
• cheeses;
• fish;
• fruit.

Drink plenty of clean water. To build muscle, you need to eat foods that are high in protein.

In order for the exercises for the lower press at home to be productive, it is necessary to increase their quantity and quality. The more varied and technical the workouts are performed, the higher the likelihood of covering all muscle groups - for girls this is important, since work only on the press will not bring the desired result.

Article design:Lozinsky Oleg

Lower Press Exercise Videos

Exercises for the lower press in the gym: