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 is the lower abdomen that is the most difficult to work through. Intensive training and the rules of healthy eating give a visible result in a month - the figure pulls up, and relief outlines appear on the upper abdomen. But to draw the lower abdomen is much more difficult. It's all about the structure of the human body. The lower press is used much less frequently, the muscles there are wider, and the subcutaneous fat layer is much thicker. However, with an integrated approach, you can achieve the desired cubes in the lower abdomen after a couple of months.

Exercises for pumping the lower press

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

1. Warm up Even if you are at home, you need to stretch before any physical activity. This does not mean that a couple of moves with your feet and hands is enough. Do exercises and a small run, twist the hoop, jump on a rope. This will help you warm up your muscles and prevent them from stretching.
2. Bicycle. This is one of the easiest, but also the most effective ways to work out the lower part of the press. To do this, lie on the mat, hands behind his head. Raise and lower the legs bent at the knees alternately. Like pedal on a bike. At the same time try to touch the elbow of the right hand to the knee of the left leg and vice versa.It is not the speed of the exercise that is important here, but on the contrary, regularity. Do the exercise as slowly as possible - you will feel your muscles burning.
3. Scissors. Starting position - lying on the back. Hands down along the body, palms need to rest on the floor. Lift your legs above the floor by 30 degrees and slowly cross and move them from side to side. If you exercise is very difficult, you can raise your legs higher - in this case, part of the load will be in the middle zone of the press. But with enough mastering of the exercise, try to lower the legs as low as possible to the floor to get a better result.
4. Swedish wall. To perform this exercise, you will need a wall bars, 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 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 lift your knees bent with ease, try to lift them in an elongated form. Between the legs and the body should get a right angle.Exercise should be done as slowly as possible.
5. Leg lifts. Lay on the rug, hands behind your head. The legs folded together must be lifted to a straight angle with the body. After that, slowly lower the legs, not putting them finally on the floor. If the exercise is given to you with difficulty - make it with legs bent, so we reduce the load on the spine.
6. Strap. This is another high-quality exercise that effectively works out not only the lower but also the upper press. Stand on elbows and toes so that the body is a straight line. Lock in this position for 40-60 seconds. Static voltage is the best tool for the embossed press.
7. Popping This is a difficult exercise, which is not immediately able to perform. Lie on your back, legs raised up. There is a right angle between the body and the legs. Socks are parallel to the floor and body. Hands to the sides or behind the head (more difficult option). And now try to push the feet up, but in no case on yourself. In this case, the pelvis will be slightly raised - this is correct. When you manage to push your feet a couple of centimeters up - this is already a good result.
8. Lifting on one leg. Lie on your back, arms apart. We bend one leg at the knee and rest on it. The second leg is straight - do not set on the floor. Raise the pelvis 20-25 times slowly, while keeping your foot in motion all the time. Do not forget to repeat the exercise, changing the position of the legs.

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

How to burn subcutaneous fat

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

The most important rule - you need to engage in cardio.This is running, jumping rope, bicycle simulator, 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. The speed may be low so that you can withstand the entire marathon and not stop ahead of time. Slow and long running can not only remove the subcutaneous fat layer, but also significantly dry the figure. Keep in mind that fat begins to heat only after 20 minutes of running, when the body’s glucose supply is exhausted. It is better to do cardio exercises at the end of the workout - let it be the final stage.

Diet for the lower press

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

1. There is a need 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 is fed every 3 hours, the body calms down and stops depositing fat reserves.
2. If you are gaining muscle mass and trying to reduce the percentage of body fat, 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. This pasta from durum wheat, whole grain bread, cereals, fruit. A small amount of fat is necessary for the beauty of hair, nails, for the normal functioning of certain organs. It would be better if the fats are only vegetable - for example, olive oil.
3. Calculate for yourself a corridor of calories, which will allow you not to exceed the permissible amount. This is done in order not to gain fat mass.
4. Drink more water - it removes the decay products of fat from the body.
5. Needless to say that you should absolutely refuse to eat fried, fatty, salty and unhealthy 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 all who care about their health and their figure. But if you want to achieve a dried press in the form of clear cubes - you need to adhere to these rules very strictly.

Cosmetic procedures

Perform a massage of the abdomen better than a cup. Apply a small amount of cream or massage oil to the skin. Attach the bowl to the stomach (edges to the skin) and carefully begin to drive in circular movements in both directions. Carefully work the abdomen, especially its lower part. For women, such a massage helps to get rid of not only the abdomen, but also the unpleasant "ears" on the thighs, cellulite and stretch marks. Make it a rule to do a massage with a bowl with each visit to the shower, and there will be no trace of excess fat on your stomach and thighs.

In addition, a very effective vacuum massage.This effect improves blood circulation in the subcutaneous layer, which speeds up the process of burning fat. Drive a vacuum can over your belly for at least 10 minutes daily.

It is possible to pump up the lower press at home. For this you need a competent integrated approach. Intense exercise, cardiovascular regularity, 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 at home