One of the most problematic areas of the female body is the lower abs. You can pump it up both in the gym, using sports equipment, and at home.
To achieve the result from playing sports, in addition to correctly performing exercises to work out the abdominal zone, the girl also needs to adjust her lifestyle, in particular, give up bad habits, adhere to the principles of proper nutrition and devote adequate time to sleep at night.
Features and principles of training
Exercise for the lower press for women should take into account the physiological characteristics of the body. One of its characteristic features is the predisposition to store fat in the abdomen.
Therefore, in order for the training for the lower press to be as effective as possible, the girl should adhere to proper nutrition, and in the formation of the complex of classes, take into account the generally accepted principles of this kind of training.
How:
alternate cardio with strength exercises;
devote the proper amount of time to warm-up (warms up the muscles before exercising) and cool down (stretches the muscles, minimizing the likelihood of lactic acid accumulation after training);
when doing exercises, make an effort strictly on exhalation, and relax the muscles - on inhalation.
A feature of women's training is its variability depending on the day of the woman's menstrual cycle. At the beginning of the cycle, the girl is full of strength, so during this period she is recommended to do the maximum number of approaches and repetitions (within the framework of the training program).
As menstruation approaches, athletes feel a loss of strength, a depressed emotional state, and in some cases discomfort in the abdomen or lower back. In the last days of the cycle, it is recommended to reduce the load, and during menstruation, take a break from classes for several days.
Effective exercise at home
An exercise for the lower press for women, performed at home, will only be effective if it is regularly included in the training program. Such loads usually do not imply the use of sports equipment, which makes them affordable for the vast majority of girls.
An exercise for the lower press for women with alternating cardio loads helps tone the whole body and tighten the abdomen.
Exercise name
The technique of its implementation
Reverse crunches
Lie on the floor, pressing the lower back to the floor as tightly as possible; place your hands behind your head; bend your legs at the knees and put your feet on the floor.
Inhale deeply and, as you exhale, tear your legs off the support surface and pull them towards you, directing the inner side of your feet to the ceiling.
Simultaneously with lifting the legs, tear the upper part of the body (up to the shoulder blades) from the floor and, due to the abdominal muscles, pull it to the legs. Make sure that at the moment of maximum muscle tension, the lower back remains pressed against the support. Otherwise, the load will not be distributed correctly, which could lead to injury.
Without pausing, slowly lower the limbs and torso to their original positions.
Twisting with raised legs
Take a horizontal position; place your hands behind your head.
Legs, without bending, raise upward, thus forming a right angle in relation to the body.For people with a low level of physical fitness, it is allowed to slightly bend the knees.
As you exhale, raise the upper part of the body above the floor, while trying to keep the neck muscles as relaxed as possible, and the elbows are spread apart. To increase the load, you can bring your arms out in front of you without bending, as if trying to touch your feet.
Holding in the upper position for 3 seconds, slowly lower the torso, returning to the starting position, and repeat the exercise the required number of times.
Scissors
Lie on the floor, pressing the lower back to the supporting surface as much as possible (a soft supporting surface will not work - it will deform the spine and contribute to the incorrect distribution of the load).
Put your hands behind your head, and leave your legs in a relaxed state lying extended on the floor.
Raise the lower limbs off the floor and, without bending them, bring the right leg over the left.
Without pauses in the exercise, change the position of the legs, bringing the left limb above the right.
Performing an alternating change in the position of the legs, raise the limbs until a right angle is formed in relation to the body, after which, continuing the described movements, again lower them as low as possible to the floor.
Lower body lifts
Lie on the floor; put your hands behind your head or firmly grab the table legs or other vertical support with your hands; straighten your legs and leave them in this position on the floor; press the lower back against the support (to ensure the preservation of the state of the back, you can put a stack of books on the lower abdomen, under the pressure of which the lower back will remain as close to the floor as possible throughout the exercise).
On exhalation, without bending your legs, raise them to form a right angle in relation to the body. To increase the load, you can put your hands along the body.
Without stopping in the upper position, without jerking, lower the limbs to their original position.
Upper torso lifts
Lie on the floor; bend your legs at the knees and put your feet on the floor; put your hands behind your head or fix them near the chest.
Simultaneously with exhalation (through the mouth), pull the upper body up, tearing it off from the supporting surface.
Fix the position for 5-7 seconds, then slowly take the starting position, lowering the head, neck and shoulders to the supporting surface. During the exercise, it is recommended to control so that the neck muscles are as relaxed as possible. Otherwise, an incorrectly distributed load will cause overstrain of the cervical spine, which can provoke discomfort and even pain after exercise.
Plank knee lift
Lie on the floor with your stomach down.
Raise yourself off the floor, evenly distributing the weight between two points of support: hands on your elbows and feet on your toes.
Look down; pull in the stomach; make sure the muscles of the whole body are as tense as possible in the stance.
As you exhale, bend your right leg at the knee and pull it to the chest, as far as the stretch allows.
Without stopping, put it in its original place and do the same with the left leg.
To increase the load, it is recommended to perform the exercise at a fast pace, while using the hands on the palms and feet on the fingertips as points of support.
Alternating heel touching the floor
Lie on a firm supporting surface; bend your legs at the knees and put your feet on the floor (the distance between the knees should be slightly wider than the space between the athlete's shoulders); place your hands behind your head.
Tear off the upper part of the body (head, neck, shoulders to the shoulder blades) and stretch your arms along the body.
At the expense of the abdominal muscles, tilt the body to the left, trying to touch the heel with the tips of the fingers.
Without stopping in one position for more than 2 seconds, bend to the right and touch your right heel with your hand.
Repeat the described actions the required number of times, smoothly swinging the body from side to side strictly due to the tension of the abdominal muscles.
Towel pull-up
Take a horizontal position, face on the floor.
Tear off the body from the supporting surface, distributing the total weight between the hands and the tips of the toes, which must be placed on a pre-spread small towel; pull in the stomach; the neck should form a straight line with the torso.
As you exhale, pull your legs to your chest, while bending them at the knee joint. To increase the load, it is allowed to alternately pull the legs to the right and left shoulder with a parallel turn of the body in the appropriate direction.
Avoiding sharp jerks and rapid muscle relaxation, return the lower limbs to their original position.
Fold
Lie on the floor; press your back to the floor as much as possible; arms, without bending, stretch over the head; legs are straight on the floor.
Raise the upper part of the body, trying to lift the torso exclusively due to the work of the muscles of the press, and not the cervical or thoracic region; tear off the legs from the floor, without bending them.
As you exhale, take a "sitting" position, touching your feet with your fingertips (the upper and lower extremities must be simultaneously raised to each other).
After 3-5 seconds, smoothly relax the muscles, lowering the torso and limbs to the supporting surface, while considering the initial position the position described in paragraph 2.
Back fold
Lie on the floor; press the lower back to the support surface as much as possible.
Raise the upper body (up to the shoulder blades) over the support; bring your hands in a straight position in front of you; legs, without bending, lift up to form a right angle in relation to the body. The position must be taken solely due to the tension of the muscles of the body, avoiding the use of other muscle groups.
As you exhale, lower the torso, while leaving the upper and lower limbs in their original position. When performing an exercise, the starting position should be considered the position described in paragraph 2.
Sitting corner
Sit on the floor; straighten your back; raise the chin; stretch your neck.
Bring your arms in a straight position in front of you, placing them at the level of the chest; put your legs on the floor without bending.
Slightly tilt your straight back back and tear your legs off the supporting surface, without bending them.
The accepted position is to keep the amount of time required by the program. At the moment of maximum muscle tension, it is necessary to ensure that only the abdominal muscles work, the back remains straight, and the legs do not change the initially accepted height above the floor. To further increase the load, it is recommended, while in the "Corner" pose, to simultaneously rotate the body to the right and to the left, as far as the muscular elasticity of the athlete allows.
A bike
Lie on the floor; press your back against the supporting surface; put your hands behind your head; legs, without bending, leave lying on the floor in a free position.
Tear off the lower limbs from the support, first bending them at the knees.
Extend your left leg forward, bringing it as close to the floor as possible, but not touching it. In this case, the right leg should remain bent.
Without pauses in the exercise, stretch the right leg, lowering it to the support surface, and, at the same time, return the left limb to its original position (bent position).
Alternately change the position of the legs, trying to avoid jerking and changing the originally selected height above the floor.
Stretching all parts of the body while kneeling
Take a "on all fours" position (evenly distribute the body weight between the legs on the knees and straight arms on the palms); the back should be straight.
On exhalation, simultaneously stretch the left arm forward and the left leg backward. Fix a stable position for 2 sec.
Return to the original position and do the same with the body parts on the right side. During the exercise, it is recommended to avoid the formation of sagging in the lower back. The gaze should be directed downward, making sure that the neck forms a straight line with the torso.
Lying turns
Take a sitting position on the floor.
Stretch your arms in front of you or, to increase the load, pick up a small object that is convenient to hold during the exercise. Bend your legs at the knees and lift them off the floor, keeping them in weight due to the muscles of the lower press.
Back, without bending or forming bends, slightly move back.
Turn the body to the right as much as muscle elasticity allows. Fix the position for 2-3 seconds.
Turn the body to the left, trying to "twist" the side of the abdominal muscles as much as possible.
Avoiding sudden movements and balancing on the buttocks, perform the required number of turns, controlling the position of not only the back and arms, but also the height from the feet to the floor.
Vacuum
This exercise is recommended to be performed daily, regardless of the presence of a subsequent set of loads. It is best to do it on an empty stomach in the morning after waking up.
Stand up straight; place your hands on the belt; put feet at shoulder distance.
Take a deep breath through the nose and draw as much air into the lungs as possible, drawing in the stomach as much as possible (the front wall of the abdominal cavity should, as it were, "stick" to the back).
Exhale the recruited air through the mouth for several exhalations, while not relaxing the abdominal muscles. 7
Hold this position for 20-25 seconds, then slowly relax the muscles.
An exercise for the lower abs for women, performed in a gym, should be selected by a professional fitness trainer. Self-selection of the load can lead to incorrect working out of the muscles, as well as the athlete getting sprains, tears and general overtraining of the body.
Exercise for the lower press
The technique of its implementation
Hanging leg raises
Grab the horizontal bar with your hands. It is recommended to choose a crossbar of medium diameter, as they are the most comfortable for prolonged holding with the hands under the weight of the weight.
Stretch your arms; pull in the stomach; place your legs in a free position.
On exhalation, raise straight legs, having previously reduced the feet towards yourself, until a right angle forms in relation to the body. To reduce the load, it is allowed to slightly bend the knees while lifting them to a perpendicular position.
Fix the position for 5-7 seconds.
Lower your legs as slowly as possible, thus returning to the starting position.
Raising the legs with an emphasis on the elbows
Get into the simulator to work out the lower press (outwardly it is a beam, with areas of soft upholstery for the convenience of fixing the hands).
Bending your arms at the elbows, place your forearms on the soft area of the simulator, clasping the special handles with your hands.
As you exhale, bend your legs at the knees and pull them as much as possible to the stomach.
After 2-3 seconds, slowly straighten the lower extremities and, without pauses when in a relaxed state, repeat the above steps to work out the muscles of the lower press.
Raising the legs while lying on the bench
Take a horizontal position on the bench; put your hands behind your head and grab the side surface of the support with your hands; put your feet on your feet, leaving them in a free position on the floor; press the lower back to the bench.
On exhalation, straighten the lower limbs and, without bending them, bring them up, until a right angle is formed in relation to the body. To reduce the load, it is allowed to slightly bend the knees.
Without stopping to rest, lower your legs down and immediately repeat the above sequence of actions. In order to avoid injury, it is important to ensure that the back is always pressed against the bench, and the position of the lower limbs changes as smoothly as possible.
Exercises on the horizontal bar
Grasp the horizontal bar with your hands and tear your legs off the floor.
Having felt the maximum stretching of the muscles and the formation of the vertebrae into the spinal column, proceed to the exercise.
As you exhale, without bending your legs, raise them to an angle of 90 degrees between them and the body. Pull on your socks.
Expand the legs to the right, as if twisting the lateral part of the abdominal muscles. Fix the position for 3 seconds.
Turn the legs to the left, creating a similar load with turning the limbs in the opposite direction.
Pause for 3 seconds. and repeat the twisting on the horizontal bar the number of times required by the program.
With roller
Take a standing position "on all fours". Lean your hands on a special roller for working out the press. Check that the back is as straight as possible, without bending in the lower back and protrusion of the "hump" in the thoracic spine.
Gently transferring the weight to the roller, move your hands forward at a comfortable distance for yourself.
Without stopping in this position, pull the roller to its original position, while using only the abdominal muscles. With the correct execution of the exercise, a woman will not only work out the lower press, but also stretch the muscles of the back, arms, and also align the spinal column, reducing the load exerted daily by the body weight on it.
With fitball
Lie on the floor; stretch your legs and arms up and down, respectively; clamp the fitball between the feet; pull in the stomach; press your back to the floor.
As you exhale, raise your legs with the ball until a right angle forms in relation to the body.
In parallel with raising your legs, raise your arms without changing their position.
Take the fitball with your hands, clamped with your legs, and take the original position of the body.
In the course of the subsequent lifting of the limbs, it is necessary to transfer the sports ball from hand to foot again, then vice versa, and so the required number of repetitions.
Plank
Take a horizontal body position, distributing the weight between the hands on the forearms and the legs resting on the fingertips.
Pull in the stomach; look down; make sure that there are no deflections and protrusions in the back.
To hold the body in the adopted position for the required amount of time, while not changing the originally defined height above the floor and body position.
Static exercises
An exercise for the lower press for women, the implementation of which does not imply a change in body position, is called static. This type of exercise is suitable for people with good physical fitness, and can be performed both in the gym and at home.
The most effective static exercises for pumping your abdominal muscles are:
bar;
corner and its variations;
side stand (the athlete needs to stand on the forearm, and keep the lower body on the lateral surface of the foot);
incomplete twisting (lie on the floor; stretch your arms forward; bend your legs and put on the floor, leaning on your feet. Tear off the upper body due to the abdominal muscles and fix the body in this position for the required amount of time).
Training program
Exercises aimed at working out the lower press should be selected for women individually by fitness trainers, taking into account health characteristics, temporary training opportunities, as well as general physical fitness.
In the absence of the opportunity to use the services of a personal trainer, a girl who wants to transform her body in the shortest possible time can use the circular training program below, designed for a healthy person aged 20 - 35 years.
It is necessary to perform the exercises without stopping for rest, making a pause only at the end of the cycle, no more than 1 minute long.
After the specified time has elapsed, the exercises must be performed again:
jogging in place with a high knee lift - 5 minutes;
twisting from the floor - 20 times;
plank - 1 min.;
hanging legs - 15 times;
"Fold" - 15 times;
lifting legs with support on a bench - 20 times;
static twisting - 1 min;
burpee - 25 times.
Effective exercises for pumping the lower press are necessary for women not only to look fit, but also to maintain the normal functioning of the genitourinary system.
This type of exercise improves blood circulation, accelerates the lymph flow in the pelvic region and helps to normalize the metabolic processes of the female body. Knowledge of the exercise technique will help the girl avoid injury and harm to her health while playing sports.
Article design: Anna Vinnitskaya
Lower Press Exercise Videos
Excellent complex for the press with an emphasis on the bottom:
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