The abdominal muscles play a dual role in the human body. On the one hand, they directly take part in the movements of the body (flexion and extension of the body, turns to the sides, lowering the ribs), on the other hand, when contracted, they act as a press, changing the volume of the abdominal cavity. Strong developed muscles form a muscular corset that supports and protects internal organs from blows.
That is why it is so important to keep yourself in good shape: a pumped up toned press is not only beautiful, but also necessary for the full functioning of the internal organs.
Anatomy of the muscles of the lower press
In anatomy, there is no division into lower or upper press. However, such concepts are usually used in fitness and bodybuilding, since in order to pump up exactly the lower part of the abdominal muscles, special exercises and loads are required. To figure out how to pump up the lower press cubes, and what methods will be most effective, first of all, you should know the structure of the muscles that form the press.
Deep abdominal muscles
The transverse abdominal muscle is located most deeply. With unilateral contraction, it participates in flexion of the lumbar spine, and with bilateral contraction, in its extension. Since it is located deep, it does not affect the relief of the abdomen, but is responsible for the tone. If it is lethargic and weakened, due to a sedentary lifestyle and lack of exercise, then the tummy will be hanging down.
Outside of the previous one is the internal oblique muscle of the abdomen, which forms the second layer of the press. It plays a role in maintaining posture and also affects the tone of the muscular corset. While exercising, you should pay attention to it.
External abdominal muscles
Direct and external oblique - these are the muscles, the relief of which is clearly visible in pumped up people. The external oblique is a broad flat muscle originating from the surface of the lower eight ribs. Passing obliquely down, it is attached to the iliac crest of the pelvis.
The oblique muscles (external and internal) are responsible for tilting and turning the upper body. Accordingly, activities that include tilts, turns and twists will develop these muscles. Football players, hockey players and martial artists must have well-developed oblique muscles to avoid injury during movement and contact collisions.
The rectus abdominis muscle runs vertically from the chest to the pubis, along it is divided into two halves by the so-called white line of the abdomen, and across it the tendons are divided into squares. These are the very cubes that characterize the inflated press. A beautiful belly is most dependent on the condition of this muscle.
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Exercises for the lower press
So, given the structure and functions of the abdominal muscles, it becomes clear what needs to be done to pump up the lower press:
Be sure to pay attention to the internal muscles.
Include exercises that develop oblique muscles in your workouts.
Choose a complex that gives the maximum load on the rectus muscle, especially its lower part.
It is more difficult to pump up the lower press, since the fat layer is thicker under the skin in the lower abdomen, there are fewer nerves, and the main load in everyday life falls on the upper part.
Here is a set of exercises that contribute to the maximum development of the lower press:
Reverse crunches
Starting position: lying on the floor, arms extended along the body. Raise straight legs up, perpendicular to the body. Then, tensing the abdominal muscles, raise the pelvis, hands should remain on the floor. Return to starting position. Perform 10-20 exercises in 3 sets.
Leg raise
The starting position is the same. Slowly raise your legs up. Stop them in a vertical position and start slowly lowering. For beginners, it's best to do this exercise with your legs bent at first to reduce stress on your lower back. Also perform 10-20 lifts in 3 sets.
Bike
Lying on the floor, clasp your hands behind your head. Raising the legs and upper body, you need to alternately stretch the elbow of the right hand to the bent knee of the left leg and vice versa. The free leg should be straightened and kept parallel to the floor. The number of exercises and approaches is the same.
Scissors
Lying on the floor, stretch your arms along the body or put under the lower back. Raise your legs low above the floor and swing in a horizontal plane, crossing them. You need to perform these swings as quickly as possible, as far as you can, increasing the time of this exercise with each new workout. Three sets per workout will be enough.
Hanging leg raise
To perform the exercise, you need a horizontal bar. Hanging on the crossbar, you should sharply raise your legs bent at the knees to your chest. Care should be taken that the body does not sway. For trained people, you can complicate the workout by raising straight legs. This exercise is also performed 10-20 times, at least 3 sets.
Lower press, exercises for girls
There is also a set of exercises designed specifically for girls. It is intended not so much for pumping up and creating “cubes”, but for giving a beautiful shape to the stomach by tightening muscles and removing excess fat. In addition, it takes into account the characteristics of the female body and is more gentle and safe. This complex also includes the exercises already described above, with special instructions for their implementation. The number of approaches for all types of exercises is 3.
Twisting
From the starting position, slowly raise the legs up, and then the pelvis to the maximum possible height. You need to perform leg and pelvic raises in the same way as indicated in the “Exercises for the muscles of the lower press” chapter. The only difference is that it is enough to complete 8-12 lifts.
Keeping the legs up
Lie down on the floor. Raise straightened legs above the floor at an angle of no more than 30 degrees and hold them in this position for 10-15 seconds. Return to starting position. Repeat 10-15 times. There is an easier version of this exercise with raising one leg. This option is also possible.
classic bike
This exercise is familiar to everyone from kindergarten. Lying on the floor, you need to imitate cycling with your legs, alternately bending and unbending them completely at the knees and holding them in weight. In this case, the feet should describe a circle. You can put your hands behind your head and slightly raise your shoulders off the floor. “Pedaling” is the more difficult, the lower the legs are lowered to the floor. You need to “ride a bike” for 20 seconds.
Lower abs exercises for men
Paradoxically, it is often more difficult for men to get their abs in shape. This is due to some physiological differences: in women, fat is deposited not only on the stomach. A significant part of it is formed on the hips and sides. In men, it focuses on the abdominal wall, forming the tummy.
Exercises for men in the first stage differ little from the usual set that women can also perform. But in the future they need more powerful and intense physical activity. This is realized through the use of various weights.
Here are effective exercises for the stronger sex:
Twisting
Lie on your back, legs straight, feet fixed in the machine or held by a partner. Hands behind head. Tear your shoulders off the floor (do not help with your hands), raise your upper body. To work out exactly the lower part of the press, the back should be straight. On exhalation - rise, on inspiration - return to the starting position. Start with 15 repetitions, gradually increasing to 50.
For a more intensive study of the lower press, you should use weighting agents. Performing exactly the same twist, but with dumbbells (they need to be held at the chest or above the head), it is enough to limit yourself to 10-15 repetitions.
reverse twist
The starting position is lying down, the lumbar region is firmly pressed to the floor. Due to the tension of the abdominal muscles, slowly raise the legs up, forming a right angle with the body. Then raise the pelvis above the floor as high as possible, freeze in this position for 5 seconds. The legs are directed vertically upwards. Slowly return to starting position. To begin with, 15 repetitions are enough, then they should be gradually increased to 40.
Hanging leg raise
Hanging on the horizontal bar, slowly raise straight legs to 90 degrees. Stay in this position, lower. To complicate the task, you should use leg weights.
Men should do at least 4 approaches. If the task is to pump up the press well, then the best option would be to use weighting agents. The number of repetitions for each individually. You need to perform each exercise so many times that the last one was done through force.
Lower press and upper press: exercises
As mentioned above, there are no special muscles of the upper and lower press. Therefore, when performing one or another movement on the lower press, to some extent, the upper sections are also included in the work. There are also complexes of classes that work out completely all departments of the press.
double twist
Starting position - lying down, legs bent at the knees, hands on the shoulders or laid behind the head. Raising the legs and torso at the same time, you should slowly stretch your head to your knees. Also slowly and smoothly return to the starting position. At the beginning of training, you need to start with 15 repetitions, gradually increasing their number to 25 over several weeks. The number of approaches is 3.
Diagonal twist
The starting position is lying, the legs are bent at the knees and slightly apart, the feet rest on the floor with their entire surface. Hands behind your head. Raise the upper body, slightly twisting the body so that the elbow of the right hand reaches the knee of the left. Feet are on the floor. Return to starting position, do the same, trying to reach your right knee with your left elbow. Do 10-15 reps left and right.
folded book
Starting position - lying on the floor, straight arms extended behind the head. At the same time, begin to raise the upper body and straightened legs, as if folding, trying to reach your forehead with your knees. At the end of the exercise, you can help with your hands, holding your legs and gently pulling them to your head. Perform 3 sets of 10-20 times.
The number of repetitions indicated in the complex is an average indicator calculated for a person with average physical development. If any movement is too hard to perform, reduce the initial load. For trained people, on the contrary, it is better to immediately increase the number of exercises in each cycle.
Thus, in order to pump up the lower press, it is necessary to perform exercises that will affect both the deep abdominal muscles and the external ones. At the same time, when working on the development of the rectus muscle, preference should be given to those workouts that contribute to the maximum load on its fibers located below.
Competently composed, regularly performed workouts, combined with reasonable nutrition, will certainly bring the desired effect: a flat and toned stomach with embossed cubes.
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Without pumping the lower abdominal muscles, you will never get a beautiful press. This process is quite time-consuming, requiring a responsible systematic approach. The great joy is that the results of training appear on the body quickly enough, which is excellent.
Wanting to get a beautiful body in the abdomen, you need to know how to pump it correctly, because any area has its own subtleties and secrets.
Possible obstacle
Namely:
- It is important to breathe correctly. All exercises for the press are done on the exhale, and relaxation comes on the inhale.
- There is no need to compose a complex workout set. For a positive result, a few simple exercises will suffice, which will give a load on all three parts of the muscle. 3 sets of 15-20 repetitions will be enough.
- You need to follow the correct execution technique, otherwise you can earn health problems, for example, lower back pain.
Do not worry about mild discomfort after the first workouts, perhaps it's just a sore throat. But if after a few days the pain is present, it is better to consult a doctor.
Basic effective exercises
For those who go to the gym, the trainer will select the ideal sports program. We will consider how to pump up the lower abdominal press at home. For a home workout, you will need a little space on the floor, a mat, free time and a burning desire to have beautiful abs.
The following training complex is suitable for pumping the abdominal muscles:
- Pulling the knees. Performed lying down. Hands behind the head, legs bent at the knees. Then pulling the knees to the chest begins, during which the pelvic part of the body slightly rises.
- Known since childhood "scissors". Lie down, hands behind your head, legs extended, slightly apart. Then the legs rise a little, cross each other and again spread apart on the sides, without falling to the floor.
- . The initial position is as in the "scissors". When performing the task, the upper part of the body rises, and with the left elbow you need to reach the right bent knee, and then, on the contrary, with the right elbow to the left knee.
- . It is done according to the meaning of ordinary twists, only in this case you need to tear off the pelvis from the floor and pull your knees to your chest.
- "Bike". Performed in the supine position. You can do a standard exercise by raising your legs up and start turning imaginary pedals, or you can make it a little more difficult - sit down, put your hands behind your back, and also turn the pedals with your legs up.
- Normal . A simple but effective exercise that gives a great load on the muscles. To perform, you can take both a standing and lying position, then alternately pull your knees to your chest.
- "" or "Cliffhanger". Well develops the lower abdomen and oblique muscles. Take a position, as for push-ups from the floor. Pull the left leg bent at the knee to the right hand. Then do the same movement with the right leg and left arm. It is very important to stretch, trying to twist the body. Some prefer to do this exercise at an intense pace, but doing it slowly gives similar results.
There are many variations of performing standard exercises, but they give a greater load, so they should be used as the physical level increases. You can also use additional props, for example, a fitball, but this is also not immediately. To start the above basic complex will be enough.
Outcome
How to pump up the lower abdominal press is actually simple, the difference between training in a club and at home is small, except for the presence of simulators that make the task more convenient, but this does not make it any less easy.
Everyone can pump up the lower abdominal press, most importantly, remember the number one enemy - the fat layer! Get rid of fat, systematically perform a simple set of exercises, and the result will not be long in coming.
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The lower abdomen is a problem area for most girls. It is worth relaxing a little in nutrition, and immediately a fat layer will be noticeable at the waist. It is in this area that the female body primarily stores fat, preparing for the possible birth of a child. But you really want to wear short sweaters without hesitation and choose tight dresses. It is quite possible to make the stomach flat, for this it is necessary to perform exercises on the lower part of the press.
But remember that a thin waist is, first of all, nutrition. If you exceed the daily calorie content of the diet, then even intense training will not help to make the stomach perfect. Start spending more calories than you consume, and in a couple of weeks you will notice the first results, and the right set of exercises will speed up this process.
Anatomy of the lower press
Anatomically, the abdominal muscles consist of the rectus, oblique and transverse abdominal muscles. The rectus muscle runs vertically in the middle of the abdomen, starts from the end of the chest and ends at the beginning of the inguinal region. It is this zone that is responsible for the relief and beautiful appearance of the press, is involved in the flexion of the spine and basic exercises.
The rectus muscle is not divided into upper and lower parts, so it is impossible to separately pump up the upper or lower abdomen. However, you can focus on the lower part of the press with the help of certain exercises.
- Start your workout with a joint warm-up for the whole body or run for 5-10 minutes.
- For a flat stomach, you can effectively train at home with your own body weight, this does not require special equipment.
- During exercises, try to concentrate on the working area and feel how the lower press tenses.
- As your abs get stronger, increase the challenge by using extra weight and increasing the number of sets.
- At the moment of greatest effort, we exhale, inhale while relaxing.
Perform repetitions until a burning sensation and strong tension, the last repetitions are done almost through force. It is much more effective to do 20 repetitions, but in full amplitude and give everything to the maximum, than to perform 100 repetitions and not even feel tired after class.
A set of exercises for the lower press
In short, the lower part of the press is involved in raising the legs, and twisting works out the entire rectus abdominis muscle. But it is better not to get carried away with side twists, they will not help to make the waist thinner.
Leg raise from lying position
Starting position - lying on the floor, legs straight and stretched forward, place your hands palms down under the buttocks. Raise your heels off the surface. Inhale and lift your legs closed together up to a 90 degree angle. At the peak point of the movement, exhale and hold for 1-2 counts, then slowly lower your legs down, but do not touch the support with them. Repeat 15-20 times, 3-4 sets. You can also perform alternating straight leg raises. This exercise is considered an excellent isolation for the flat lower press.
Lying with your back on the floor, bend your knees at a right angle, feet are on the floor, straight arms are extended along the body. Tear off the pelvis and legs from the floor, pulling your knees to your chest, stay in this position for 2 seconds and feel the tension in the lower abdominal area, return to the starting position. Only the pelvis and the lower part of the lower back come off the floor, the back itself is motionless. Perform 12-20 reps, 3-4 sets. To complicate the exercise, you can hold the dumbbell between your legs.
Lying on your back, straight legs extended, put your hands under your head or stretch along the body. Raise your legs to the ceiling until a right angle is formed with the body. Now tighten your hips, lower abs and make a powerful push with your legs to the ceiling, being careful not to bend them at the knees. Hold for 1 second, then slowly lower your legs and touch the floor with your pelvis. Repeat 10-15 times, 3 sets.
A simple but very effective exercise for a thin waist. Lie on your back, hands behind your head, head and shoulders raised. Tighten your abs and lift your feet off the floor, then spread your legs slightly apart and begin to cross them together. It is important not to stretch the neck and chin too far forward, so as not to pull the vertebrae. Perform 20-25 times, 3-5 sets.
Take a high plank position - we stand on outstretched arms and feet, hips just below the body. Raise your right leg and pull it towards your chest, then return it to plank position and repeat the same with the other leg. Tighten your abdominal muscles and try to keep an even position, avoiding strong distortions. Perform 10-12 reps with each leg, 3 sets.
We lie on our back, arms along the body, tear our heads off the floor and alternately, as high as possible, raise our legs bent at the knees. We move quickly and do not touch the floor with our feet to always keep the press in suspense. Perform 25-30 reps, 3-5 sets.
little book
Exercise is best done on a bench or use some kind of surface with an elevation. Hold on to the edge of the bench with your hands, the torso is slightly tilted back, straightened legs are raised above the floor. Bend your knees, trying to touch your chest, and twist like a book to a vertical position. Then straighten up and lower the body, returning to the starting position. Legs should not be lowered below the horizontal. Perform 10-15 times, 3-4 sets.
What is important to consider when compiling a complex for the lower press:
- To get a flat stomach, it is enough to exercise 2-3 times a week for 15-20 minutes. If you do everything right, then the next day you will experience slight pain in the abs. You do not need to exercise every day, as the abdominal muscles need time to recover.
- It is enough to choose 3-4 exercises from the proposed ones, no need to try to master everything at once.
- You can train at any time - in the morning, afternoon or evening. The main thing is not to exercise on a full stomach, the interval between meals and exercise should be at least an hour.
- Abs workouts should be varied - vary the exercises so that each time they line up in a different sequence.
- It is also useful to engage in supersets - this will increase the effectiveness of classes.
Bodybuilding involves several difficult tasks, including the formation press cubes. The fact is that building abdominal muscles is an extremely difficult process that requires special attention. This article will talk about pumping up the lower press and how to do it efficiently and quickly.
Regardless of gender, for athletes who are engaged in fitness or "bodybuilding", pumping up this part of the press is a pressing issue. In order to perform exercises for this muscle group as efficiently as possible, it is necessary to familiarize yourself with its features from an anatomical point of view. For all people, the muscle group of the press is the same, but each person has individual characteristics in terms of shape and number of press cubes.
Press departments:
- upper;
- lower;
In the process of raising the body, the upper press works, raising the legs - the lower one, oblique movements of the body - the lateral one. Thus, to work out the department we need, we will need to use various types of movements of the lower part of the body. The lower press in a pumped up and tightened state eliminates the problem of a sagging abdomen, while the male figure takes shape, the waist is formed in women. However, you should be aware that it is impossible to quickly form relief abdominal muscles if nutrition has not been adjusted.
The role of proper nutrition
The correct formation of the lower press is more dependent on not from training in the gym, but from, say bodybuilders with experience. Therefore, it is important to adhere to certain rules when compiling a home menu. Even frequent and intense training on the press will not give results if you do not get rid of excess fat in the abdomen. You can achieve inflated relief muscles, but a layer of fat will “eclipse” all achievements and the meaning of such an “invisible press” is very doubtful.
For this reason, the main and primary task is to eliminate subcutaneous fat in this area to a level not exceeding 10%. In fact, this is not a super difficult task - at the initial stage, you just need to stick to a diet, and then combine a balanced diet and intensive training. For the fair sex, it is recommended to give up sweets and carbonated drinks with a high calorie content.
Rational nutrition for the lower press implies following the rules:
- To avoid gaining extra pounds, you need to eat in accordance with strictly calculated daily calorie intake.
- The composition of the food should one-third consist of vegetable and animal protein(as protein suppliers, it is preferable to use dietary meats - veal, rabbit meat, poultry).
- The remaining two-thirds of the diet is carbohydrates. It is recommended to use "slow" carbohydrates, which are more useful (those found in vegetables, unprocessed rice, whole grain bread, cereals).
- Fats are given a very small proportion in the diet and most of them should be of plant origin.
- Minimum fluid intake per day 2 liters.
- Meals are fractional and frequent - six meals a day with the mandatory inclusion of breakfast.
Helpful information
The effectiveness of training on the press directly depends on the strict implementation of the technique. If this point is not observed, the risk of discomfort and even severe pain in the back increases. also plays an important role in pumping up the press: exercises must be performed on inhalation, and muscles should be relaxed on exhalation.
The occurrence of pain in the lumbar region is also observed with the observance of the exercise technique, but if they are not very strong, they will probably disappear after the muscles become stronger and stronger. In the case when the pain bothers for several days, it is advisable to stop the exercises and consult a doctor in order to identify problems in this part of the body.
It is not recommended to use a super-complex set of exercises - a few simple, but effective ones for working out various muscle groups of the press will be quite enough. You should not overload yourself with a large number of approaches: at the initial stage, three approaches with repetitions of 15-20 times are enough for one exercise.
Exercises for inflating the lower press
Of course, the best option would be a program compiled by a trainer, fitness specialist or other sports mentor. Here we will talk about the most effective exercises for training at home. At the same time, it is important to note that regarding the formation of a relief press, there is not much difference between classes in the gym and at home.
List of exercises for the lower press:
At the initial stage, the listed exercises will be enough, and later you can complicate the training complex by adding classes with the simplest props, for example, with an inclined bench.
In addition to proper nutrition and regular training, there is another method of pumping up the lower press -. They are a program of exercises, the implementation of which is carried out intensively and consistently. This complex allows you to effectively burn excess fat in just a month. It is necessary to determine the optimal speed and after a short period of time the press will become clear and embossed with the necessary hardness and elasticity. The exercise program includes push-ups from the floor in an intensive mode, burpees and a number of other high-speed exercises.
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