One of my favorite exercises for intense Abdominal muscle workouts are kicked out.
I perform them with a barbell, fitball or gymnastic roller. This is one of the first exercises I do for the press.
They became my favorites when I came across research and discovered how effective this exercise is for lower the press, especially when it comes to training the lower part the abdomen.
- Best exercises for the lower press
- Effective exercises for the lower press
- 4-point bracket
- 3-point bracket
- Kneeling kickbacks
- Pull out sometimes with socks
Best exercises for the lower press
Scientists from the University of California set out to study the effectiveness of several exercises for abdominal muscles, including roll outs, twists, knee lifts in the hanger, torso lifts and reverse twisting.
After testing the exercises for the lower press, they found that the highest activity of the lower press was observed when performing roll out.
The results of the analysis of the effectiveness of each exercise reward below.
These are the lower abs exercises listed in order. effectiveness:
- Roll outs
- Raising the knees in the hang using straps
- Roll back with foot on roller
- Reverse twists on an inclined (30 °) bench
- Twisting
- Bringing the knees to the chest with the legs resting on the roller
- Reverse twists in the Ab Revolutionizer simulator with burden
- Double twists in the Ab Revolutionizer exercise machine
- Oblique twists in the Ab Revolutionizer simulator
- Half-bent torso
- Reverse twists on a horizontal surface
- Reverse twists in the simulator “Ab Revolutionizer”
An increased level of muscle activity was also recorded. upper press when doing rolls, knee lifts in the straps and reverse twisting on an inclined bench.
With all the talk about the “lower” and “upper” press I don’t want so that you get the impression that you can pump these areas separate from each other.
The “lower press” is not a separate muscle. This expression denotes the lower part of the rectus abdominis muscle, which originates in ribs and ends in the pelvic area.
Effective exercises for the lower press
Although some research suggests that you can do greater emphasis on the upper or lower part of the press depending on exercises, however, this does not mean that you can work out one a zone separate from another.
In this study, to perform rollouts, gymnastic roller, which is a useful apparatus if You do not have access to the suspended simulator (TRX). In addition to the usual roll outs, you can use this clip to roll out resting on it with your feet, another great exercise to work with over the lower press.
Do not think that rollouts are an easy exercise. This is not true. If you never tried to execute it, start with a simpler it version – lunges on the suspended simulator.
I like in such attacks that you can easily change this exercise is depending on your strength. The closer you find to standing position, the easier the exercise. When you get stronger extend the straps and gradually lower yourself to the floor.
If you don’t have an outboard trainer, here’s an easy way that help you progress from a simple bar to roll outs.
The following exercises are listed in order of difficulty. The most the simplest of them is a bar with a support of 4 points, the most difficult – roll out based on 2 points.
4-point bracket
Lie on your stomach and lay your forearms on the floor. Make sure that the elbows are exactly under the shoulders. Spread your feet shoulder width apart and put your socks on the floor. Do not raise your hips too high, but also Do not lower too much.
Start with sets of 15-30 seconds and add every week 10 seconds as muscle endurance increases. If the elbows or your shoulders will hurt, try to perform the bar on straight arms (lying position).
3-point bracket
Although the strap is a great way to strengthen your abdominal muscles, however, it may bore you, especially if you perform her for a long time.
One way to make this exercise harder is to tear yourself off the floor. one fulcrum. Accept the position of a standard plank with a support of 4 points, and then lift one leg up and hold. Keep body upright, keep your spine neutral positions (do not bend or round your back), and avoid tilting to the sides. Change legs every 5-10 seconds.
Kneeling kickbacks
Put the fitball, barbell or roller close in front of you and stand on knees. Roll the projectile forward as far as possible, making a second pause in the end position. Use your hands to roll the shell back to the starting position.
Pull out sometimes with socks
As with the bar, to make the exercise more difficult, reduce number of pivots. Tear your knees off the floor and straighten your legs. AT In this position, only the toes are in contact with the floor. Push ball forward as far as possible, hold for a second and then return to starting position.
When performing advanced options for slats and rolls, it is important to strain abs muscles (and not just stretch them) in the most difficult phases exercises.
Tighten your muscles as if getting ready to hit your stomach. Not bend and don’t round your back – focus on making sure the spine was in a neutral position.
You may also want to delay breathing, especially in the end position of the roll outs.
Although any breath holding is usually not approved, however it is increases intra-abdominal pressure, which in combination with muscle tension the press provides torso support and stability, making it stronger.