How to pump up the lower press at home

A flat tummy with attractive cubes and without a single gram of fat is the dream of many men and women. But often it’s the lower abdomen that is most difficult to work out with. Intensive training and the rules of healthy eating give a visible result in a month - the figure is tightened, relief shapes appear on the upper abdomen. But making the lower abdomen is much more difficult. It's all about the structure of the human body. The lower press is involved much less often, the muscles are wider there, and the subcutaneous fat layer is much thicker. However, with an integrated approach, you can achieve the desired cubes in the lower abdomen in a couple of months.

Exercises for pumping the lower press

To strengthen certain muscles, you need to train them regularly. To work out a specific muscle group, there are special exercises. Often it is quite difficult to fulfill them, because in most people the lower press is poorly developed. But over time, when the muscles get stronger, doing the exercises will be easier. But you should not give up - the intensity and number of repetitions should increase. If some exercise is easy for you, you can add weighting materials - extra weight. So, we have compiled for you the most effective exercises for the lower press.

1. Warm up. Even if you exercise at home, you need to stretch before any physical activity. This does not mean that a pair of swings with legs and arms is enough. Do exercises and a little run, twist the hoop, jump on a skipping rope. This will help you warm up your muscles and prevent them from stretching.
2. A bike. This is one of the easiest, but also the most effective ways to work out the lower part of the press with high quality. To do this, lie on the mat, hands behind his head. Raise and lower alternately legs bent at the knees. Like pedaling a bike. At the same time, try to touch the knee of the left leg with the elbow of the right hand and vice versa. What matters here is not the speed of the exercise, but rather the moderation. Do the exercise as slowly as possible - you will feel how your muscles are burning.
3. Scissors. Starting position - lie on your back. Hands are lowered along the body, palms need to rest on the floor. Lift your legs above the floor by 30 degrees and slowly cross and spread them from side to side. If you are doing the exercise very difficult, you can raise your legs higher - in this case, part of the load will fall on the middle zone of the press. But with sufficient mastery of the exercise, try to lower your legs as low as possible to the floor, to get a better result.
4. Swedish wall. To perform this exercise, you will need a Swedish wall or at least a horizontal bar fixed in your home or on the street. Grasp the crossbar with your hands and feel your weight. Slowly raise your legs bent at the knees - press your knees to your chest. This exercise is quite simple, but it is considered preparation for a more serious load. When you can easily lift your legs bent at the knees, try lifting them outstretched. Between the legs and the body should get a right angle. Exercise should be performed as slowly as possible.
5. Leg raises. Lie down on the mat, hands behind your head. The legs folded together must be raised to a straight angle with the body. After that, we slowly lower our legs without finally putting them on the floor. If the exercise is given to you with difficulty - do it with bent legs, so we reduce the load on the spine.
6. Strap. This is another quality exercise that effectively works out not only the lower, but also the upper press.Stand on your elbows and toes so that your body is a straight line. Lock in this position for 40-60 seconds. Static stress is the best tool for a relief press.
7. Pushing out. This is a difficult exercise that cannot be completed immediately. Lie down on your back, legs raised up. There is a right angle between the body and legs. Socks are directed parallel to the floor and body. Hands to the sides or behind the head (a more difficult option). And now try to push the feet up, but not on yourself. In this case, the pelvis will rise a little - this is correct. When you manage to push your feet a couple of centimeters upwards - this is already a good result.
8. One leg lift. We lay down on our back, arms spread apart. We bend one leg at the knee and rest on it. The second leg is straight - do not put on the floor. We raise the pelvis 20-25 times slowly, while keeping the foot on the weight all the time. Do not forget to repeat the exercise, changing the position of the legs.

It is optional to do every day. Muscles should have time for stretching and growth. It is better to do 3-4 times a week, every other day. After each workout, be sure to stretch - this will accelerate the appearance of relief in the lower part of the press. But in order to get a flat tummy, some exercises are not enough.

How to burn subcutaneous fat

Very often it happens that a well-pumped press is simply not visible behind the skin fat layer. You feel the relief muscles to the touch, but sebum hides the beauty from the prying eye. To get rid of subcutaneous fat, you need to reduce the total amount of fat in the body. This can only be done with diet and cardio loads. We’ll talk about nutrition, but for now, we’ll decide how to burn existing fat on the stomach during training.

The most important rule is to do cardio workouts. This is running, jumping rope, cycling, aerobics. Any exercise that speeds up your breathing and heartbeat. You need to run a lot and for a long time, at least 40 minutes. In this case, the speed may be low so that you can withstand the entire marathon and not stop ahead of time. A slow and long run can not only remove the subcutaneous fat layer, but also significantly dry the figure. Keep in mind that fat begins to be drowned only after 20 minutes of running, when the supply of glucose in the body is exhausted. Cardio exercises are best done at the end of the workout - let this be the final step.

Diet for the lower press

This, of course, is not a diet, but some nutrition rules that will help you reduce the amount of body fat in your body, speed up your metabolism, increase your muscle mass and dry your body.

1. You need to eat often, but little by little. Serving size should be such as to satisfy hunger, but also have time to get hungry after 3 hours. Fractional nutrition accelerates metabolism. When the body receives food every 3 hours, the body calms down and stops putting off fat reserves.
2. If you are building muscle and trying to reduce the percentage of fat in the body, the ratio of proteins, fats and carbohydrates in the diet should be as follows. The basis of muscle growth is protein. It should be a lot - about 60% of the total diet. These are dairy products, beans, fish, red and white meat, egg whites. In the diet should be about 30% carbohydrates. These are pasta from durum wheat, whole grain bread, cereals, fruits. A small amount of fat is necessary for the beauty of hair, nails, for the normal functioning of some organs. It will be better if the fats are only vegetable - for example, olive oil.
3. Calculate for yourself a corridor of calories that will allow you not to exceed the allowable amount. This is done so as not to gain fat mass.
4. Drink more water - it removes the breakdown products of fats from the body.
5. Needless to say that you absolutely must refuse to use fried, fatty, salty and harmful foods. No more convenience foods, fast food, carbonated drinks, crackers, chips and fried potatoes. It should be abandoned and alcohol.

These elementary rules of nutrition must be followed by everyone who cares about their health and their figure. But if you want to achieve a dried press in the form of clear cubes, you must adhere to these rules very strictly.

Cosmetic procedures

Perform a massage of the abdomen better with a bowl. Apply a small amount of cream or massage oil to your skin. Attach the bowl to the stomach (edges to the skin) and carefully begin to drive in circular movements on both sides. Thoroughly work out the stomach, especially its lower part. Such massage helps women to get rid not only of the abdomen, but also of unpleasant “ears” on the hips, cellulite and stretch marks. Make it a rule to do a massage with a bowl every time you visit the shower, and there will be no trace of excess fat on your stomach and hips.

In addition, vacuum massage is very effective. Such an effect improves blood circulation in the subcutaneous layer, which accelerates the process of burning fat. Run a vacuum jar on your stomach for at least 10 minutes daily.

You can pump up the lower press at home. This requires a competent integrated approach. Intensive exercises, the regularity of cardio loads, the rules of healthy eating and cosmetic procedures will give you the opportunity to be proud of your flat and embossed tummy.

Video: how to quickly pump up the press at home