9 effective exercises for lower press

Fashion on a flat stomach is growing every year. From guys i constantly hear questions about how to pump clearly traced 6 cubes, and girls are interested in how to get rid of fat deposits on the stomach so that it becomes flat and elastic.

It’s really not surprising that they ask me so many of these questions.

Every day we see how the perfect press is glorified.

Models and celebrities everywhere show pumped and embossed abdominal muscles.

We see them in underwear, bikinis or completely naked.

They post candid selfies on facebook and instagram; act in commercials, on the cover of magazines, in television shows and films …

It seems today all Hollywood stars have slim bodies with a perfectly flat stomach and erected such a figure in fashion.

“Chris Hemsworth shows his 6 dice on the press and the characteristic V-shaped body in the lower abdomen. ”

“Jennifer Lopez is better known for her amazing booty, however she’s also just having a fantastic press. ”

A well-designed lower press is truly integral part of the perfect abdomen and gives it a complete view.

It is thanks to him that all six cubes appear, and, possibly, even as many as eight.
Since body fat goes from the top of it parts to the lower, then the fat in the lower abdomen disappears in the last turn (and returns first if you don’t take too long stick to the diet).

Therefore, I have prepared a list for you (along with photos and videos) of the 9 most effective exercises for the lower press. To complete them you will need yoga mat, bench, fitball, as well as your own body weight!

They will help you work out your lower abdomen properly and give it treasured V-shaped.

This list is compiled by level of difficulty – from beginner to advanced. If you are new to fitness, then definitely start at the entry level. After you improve your fitness and feel the increase in strength, Go on to intermediate level exercises.

Content

• IMPORTANT!
• 5 exercises on the lower press – entry level
  • Reverse twisting
  • Sitting on the floor
  • Fitball leg lift
  • Plank with feet on fitball
  • Corner on the bench
• 2 abs exercises – intermediate
  • Lying legs
  • Fitball knees to chest on fitball
• 2 abs exercises – advanced level
  • Fitball pelvis lift
  • Hanging legs

IMPORTANT!

Even if you do a thousand abs exercises, you never see the coveted 6 dice and make your own the stomach is flat as long as it is covered with fat.

Did you catch it?

Also, you can read my other articles on this topic.

A flat or embossed stomach is the result of a small the amount of body fat in the body, which is achieved by doing the right exercises like these below.

Not sure how much fat you need to burn? Use a simple calculator located on home page to calculate it.

To get rid of fat faster, get started perform HIIT workouts (if the physical form allows you), and also strength training. Only exercises on the press will be not enough to burn belly fat.

But more importantly, you should pay attention to your food.

The truth is that success in losing fat is 70% depends on diet.

You can work a lot in the gym and pump up all muscle groups bodies, however they will be hidden under the fat until you start eating right.

So read on to learn about the 9 best exercises on press.

5 exercises on the lower press – entry level

Reverse twisting

1. Lie on your back, raise your legs and bend them at a 90 ° angle. If a you do an exercise on the bench, then get your hands behind your head and keep on the edge of the bench.
2. Stretch your lower back muscles without moving your upper back. belly, tear your buttocks off the floor and then pull your knees to the side heads.
3. When your knees are at chest level, stop for a second, and then slowly return to the starting position.
4. Do 12-20 reps. When can you do 20 repetitions, complicate the exercise by performing it, sandwiched between the feet light dumbbell.

Sitting on the floor

1. Lie on the floor or horizontal bench.
2. Put your hands along the body. Raise your legs and torso at an angle 45 °. Your body should form the letter “V”. Keep your legs and back right throughout the exercise.
3. Tightening the muscles of the cortex, as well as the lower and upper presses, hold this position for 30-120 seconds.

Fitball leg lift

1. Lie on the floor face up, hold the fitball between your ankles.
2. Straining the muscles of the lower and upper abdomen, lift your legs up so that the body is bent at an angle of 90 °.
3. Stay in that position for a moment, tighten your muscles bark, and then slowly lower your legs down, but do not touch them land.
4. Also, for a split second, stay in the lower position.
5. Do 12-20 reps.

Plank with feet on fitball

1. Take the plank position with your extended legs on fitball.
2. Keeping your body weight on your forearms, tighten your core muscles and the abdomen. Keep your body upright.
3. Keep this position for 45 seconds or longer, but do not allow the back to bend, as this may put a strain on lower back.

Corner on the bench

1. Sit on a horizontal bench with your body perpendicular to her. Hold your body tight buttock muscles throughout the exercise.
2. Put your hands behind your back and grab the bench. Take your torso back and then stretch your legs forward so that the body is fully straightened up and became parallel to the floor.
3. Straining the lower and upper abdomen, bend so that the body formed the letter “V”. Keep your abdominal muscles tense while straight back throughout the exercise.
4. Do 15-20 reps. When the exercise becomes for you light, complicate it by running it between the feet dumbbell.

2 abs exercises – intermediate

Lying legs

1. Lie on the floor or horizontal bench face up. If you lay on the floor, then put your palms under the buttocks (as in the photo). If you on the bench, put your hands behind your head so that you can feel them tension.
2. Tighten your core and lower abs muscles and then lift your legs up to a vertical position. The body should bend at an angle 90 °. This is the starting position.
3. Straining the muscles of the buttocks and lower abdomen, raise your hips up. Do not bend your knees.
4. Hold at the top for 1 second and then slowly lower your pelvis down so your buttocks touch the floor or bench.
5. Repeat the movement immediately.
6. When you can easily do 15 repetitions, do exercise, holding a light dumbbell between the feet. Increase weight dumbbells every time you can do 15 reps. Increasing the load will stimulate muscle growth.

Fitball knees to chest on fitball

1. Put your shins on the fitball.
2. Straighten your body completely and accept the emphasis lying.
3. Tightening the abdominal muscles, bring the knees to the chest. You must roll the ball towards the hips.
4. Roll the ball so that the hips are perpendicular to the floor. Hold for a second, and then return to the original position.
5. Do 12-20 reps.

2 abs exercises – advanced level

Fitball pelvis lift

1. Take an emphasis lying down, having placed shins on a fitball.
2. Do not bend your knees, your back should be straight. Uprite toes in fitball, tighten the lower abdomen, and then lift the pelvis up. The body should take the form of an inverted letter “V”.
3. Slowly return to starting position.
4. Do 12-20 reps.

Hanging legs

1. Hang on the horizontal bar. Hands are shoulder width apart.
2. Keeping your back straight, tighten your lower abdomen, and then slowly raise your legs to a level parallel to the floor. Very It is important not to sway and not use the inertia of movements at all. You must make slow and controlled movements.
3. Hold for a second, and then lower your legs.
4. Do 10-20 reps.
5. As the abdominal muscles strengthen, increase the height of the legs. Lift from waist level to chest height or bar.
6. If at first you find the exercise difficult, then do the same movements, but only with legs bent at the knees.

Best of luck on your way to the perfect press!

Source: www.losebellyfatberipped.info/9-best-lower-abs-exercises/