Anatomically, the lower press, as such, simply does not exist. There is one broad muscle that starts from the chest and extends to the pubic bone. Nevertheless, when it is well pumped, we can see cubes in the upper part of it, and the so-called "flat stomach" in the lower part. And although anatomists deny the existence of the lower press, those who exercise on it know perfectly well how it hurts after a good workout.
Necessary
You can train your lower abdominals on a mat, lying on the floor, on an incline, or on a bar. If you have been practicing for a long time, try doing exercises with weights, with dumbbells
Instructions
Step 1
Before starting the exercises, you must definitely do a warm-up - jump rope, run, make a series of bends straight and to the side.
Warming up will prepare your muscles for work - warm them up, fill them with blood, give them more flexibility, and allow you to exercise more efficiently and safely.
Step 2
Exercise lying on your back. Relax your back and shoulders, raise your hands to your head and place your fingers on your head, behind your ears - no "hands behind your head" - you want to work your abs, not your neck! Raise your legs and bend them at right angles - your thighs are perpendicular to the floor and your shins are parallel. Ready? Let's start! Raise your hips and pull them forward - do not throw them on yourself, but pull them. Then lower it slowly. Do not "throw" sharply down, if you "slapped" them to the floor, count half the exercise. If you are just starting out, do the exercise 12 times. Further increase to 20.
Step 3
Lying on your back, stretch your arms along the body, palms down, legs - lift at right angles to the body. Relax your neck and, using your arms as support, use your lower abdomen to lift your pelvis off the floor. At the highest point - fix the position of the body for a few seconds. Release the pelvis and repeat the exercise again 12 to 20 times.
Step 4
On the crossbar. Grasp the bar with both hands. Bend your knees. Straining your lower abdomen, pull your legs towards you. Stay as close to ideal performance as possible. Lower your legs and lift again. Perform as many repetitions as you want.
