The protruding lower abdomen greatly spoils the appearance of the figure. You can correct the situation if you pump the muscles of the lower press daily. Exercises that will help tighten the lower abdomen are performed with special specifics. Usually, pumping the press, we are used to straining only his upper muscles. However, do not forget about the lower abdomen.
Instructions
Step 1
Lie on your back, put your hands along the body, lift your legs up. As you inhale, lower your right leg down, but do not touch the floor with it. Hold this position for 4 seconds. As you exhale, lift your leg up again. Repeat the exercise on the left leg. Do 20 sets of each leg.
Step 2
Place your palms under the buttocks, try to press your lower back to the floor, place your straightened legs at an angle of 90 degrees. As you exhale, lower your legs to 60 degrees and swing them up and down for 20 seconds. As you inhale, lift your legs up. Repeat the exercise 10 more times.
Step 3
Place your feet on the floor. As you inhale, lift them at a distance of 20 cm from the floor. Keep your legs up for 1–2 minutes, then relax completely. Do 3-4 more approaches.
Step 4
Place your palms on the back of your head, raise your legs above the floor, but keep them very low (no higher than 10 cm). Do crosses in the lower leg area, that is, the "scissors" exercise. Try to do it for at least a minute. Then lower your legs to the floor and completely relax your lower abdominal muscles.
Step 5
Place your hands along your body, raise your legs above the floor. Trace clockwise circles with your feet for a minute. Do not bend your knees. Then repeat the exercise counterclockwise.
Step 6
Bend your knees, place your heels near your buttocks. As you inhale, twist in the lumbar spine and lower both legs with your right hip to the floor. Squeeze your legs tightly together. With an exhalation, return to the previous position and repeat the twist to the left.
Step 7
Put your feet on the floor, place your palms on your stomach. As you inhale, inflate your stomach as much as possible, with an exhalation, draw it into yourself, straining the abdominal muscles. Do the exercise for 1 minute. Then relax your abs. This exercise can be done throughout the day, such as at work or on transport. Only for this you do not need to greatly inflate the stomach and keep your hands on it. Repeating this exercise regularly will accelerate the positive effect you want to achieve.
