A beautiful, flat and firm belly is the dream of many thousands of men and women. In an effort to get the cherished cubes, some people spend all their free time in the gym. You don't have to go to a gym to have a toned belly. You can achieve the desired result at home, you just need to do all the exercises correctly and regularly. So, in order to pump up the lower abdominal muscles, you can use the following set of exercises.
Instructions
Step 1
Before proceeding with the main complex, you should warm up the body to avoid injury. For 5-7 minutes, do swings with your hands, bends, twist the body. After you feel that the muscles are warmed up, you can start exercises to strengthen the muscles of the lower press.
Step 2
Lie on the floor. Place your hands under your buttocks, bend your legs at the knees. Then pull your knees to your shoulders as much as possible, lift your pelvis slightly off the floor. Then return to the starting position. Do 20-25 reps.
Step 3
Lying on a flat surface, raise your straight legs at an angle of 45 °, press your lower back to the floor. Then begin to slowly lower your legs down, when you feel that your back begins to lift off the floor, stop and stay in this position for 30 seconds. Bring your legs down and rest for a minute. Repeat the exercise a few more times.
Step 4
Lie on the floor with your legs bent at the knees. Lifting your neck, shoulders, and upper back off the floor, reach with your chin to your knees. At the same time, tense the abdominal muscles. Stop when you feel tension and burning in the lower abdomen. Hold for a few seconds, return to starting position. Perform the exercise 15-20 times in 3-4 sets. The number of repetitions can be gradually increased.
Step 5
Helps to strengthen the muscles of the lower press exercise "bike". Lie down, straighten your legs, press your back to the floor, you can put your hands behind your head. Start imitating your feet, cycling. Do 50 reps.
Step 6
One of the simplest exercises for the lower press is a regular leg raise from the supine position. Lie on the floor, straighten your legs, and then lift them up, you can even bring them behind your head. Then return to the starting position. Do 3-4 sets of 20-25 reps each. The main thing is to do this exercise smoothly and slowly, without jerking or sudden movements. You can lift each leg in turn. When lifting your legs, make sure that your lower back does not come off the floor.
