A slender figure is completely impossible without a flat, tucked up tummy. However, for many women, it is the lower abdomen that is a constant source of grief and anxiety. Due to the hormonal characteristics of the female body, it is in this part of the body that fat is most easily deposited, and even in very slender girls you can often notice this treacherously protruding fold. It is necessary to solve this problem not only with diets alone, but also with active training of the muscles of the lower press.
Instructions
Step 1
In order to strengthen and noticeably tighten the abdominal muscles in the lower part of it, do special exercises at least 3-4 times a week. But before you start training your abs, be sure to warm up and warm up all the muscles in your body. This will prepare the muscles for subsequent loads and prevent possible microtrauma.
Step 2
Use running, brisk walking, jumping rope, or even a quick free dance to energetic music as a warm-up. If you are very out of breath during the warm-up, take a short break to catch your breath and move on to abdominal exercises.
Step 3
A variety of exercises on the floor give a good effect for training the lower press. Lie on the floor, stretch freely to your full height and slowly raise your legs to a height of about 45 degrees (about 25-30 cm above the floor). If at the same time you feel a strong tension in the lower abdomen, then you are doing everything correctly. Slowly lower your feet to the floor, exhale and repeat the exercise.
Step 4
In one approach, you should do 15 to 30 lifts, depending on your physical fitness. If you have not been involved in sports for a long time and you cannot immediately do even 15 repetitions, do not be upset and do not quit classes. Do as many reps as you can. Pay primary attention to the quality of the exercise. Do not try to jerk your legs upward. This will reduce the stress on your abdominal muscles. Better to do just five reps, but correctly and with full dedication. Gradually, as the muscles strengthen, you will increase the number of movements.
Step 5
If the exercise is easy enough for you, try to complicate it and make "scissors". To do this, lying on your back on the floor, lean on your elbows, raise your legs to a height of 30 cm above the floor and hold them in this position. Then tighten your abs and begin to spread and bring your legs, crossing them. Repeat "scissors" 5-10 times and slowly lower your feet to the floor. Take a break and repeat the exercise.
