Often, visitors to gyms turn to the instructor with a request to suggest exercises for the lower abdominal muscles, and girls make such a request much more often. This is due to the fact that the lower part of the press consists of the weakest muscles, and in women, due to physiological characteristics, a layer of adipose tissue is also deposited here. There are specific exercises to help you deal with this common problem.
It is necessary
- - crossbar;
- - wall bars;
- - gymnastic bench;
- - gymnastic mat.
Instructions
Step 1
Start your workout with aerobic activity. Jogging for 20-30 minutes will turn on fat burning processes in the body and will more effectively reduce fat deposits in the lower abdomen.
Step 2
The best exercise for lower abs is hanging leg raises on the bar. Grasp the bar shoulder-width apart with a straight grip. Slightly bring your shoulder blades together and contract your back muscles. Raise your straight legs as high as possible. Stay at the top for one count. Bring your legs down in four counts. Do not put your legs down with a throw, this can lead to triceps injuries.
Step 3
If it is difficult for you to perform hanging leg raises on the bar, do it on the wall bars. The cross bars provide additional support for your back, and it will be easier for you to raise your legs. If you want to lighten the exercise even more, start by lifting not straight legs, but bent knees. But gradually make the exercise more difficult.
Step 4
Sit on a gymnastic bench. Place your hands behind your back. Tilt the body back slightly. Lift your legs off the floor and lift them to waist height. Keeping your feet on weight, spread them to the sides, and then cross. Legs should be straight. Do the exercise at a medium pace for as long as you have enough strength.
Step 5
Lie on your back, extend your arms along your body. Bend your legs at the knees and lift them up so that the lower legs are parallel to the floor. Raise your head and shoulders slightly. Inhale, hold your breath, and pull your hips to your chest. Try to raise your pelvis completely off the floor. Do not straighten your legs so as not to shift some of the load from the press to the muscles of the thighs. Try to move strictly in one plane, do not raise your shoulders and do not twist in the longitudinal direction. Do not lower your feet to the floor until you have completed all reps.
Step 6
Do lower abdominal exercises at the start of your workout three times a week. Muscles only grow well during rest, so let them recover between exertions. If you pump them daily, your results will not be outstanding.
