How to pump up the lower press? Exercises for the lower abdomen
Lower press - what is it?
The lower press is a symbol of the muscles of the lower abdomen. It is important to note that from the anatomical point of view, it is impossible to distinguish the lower press - both oblique and rectus abdominal muscles, as well as several layers of internal abdominal muscles, are involved in its formation. In this case, the muscles of the lower abdomen are most often understood as the bottom of the oblique muscles of the press .
Speaking about exercises for the development of the lower press, it is first of all necessary to note that from the anatomical point of view, neither the upper nor the lower press exists. In fact, the abdominal muscles are several layers of long muscles with different departments (including internal muscles) that can contract independently. That is why you can successfully pump up the press in its entirety, but not in parts.
The situation is aggravated by the fact that a relief lower press is almost impossible without constantly following a diet, and the fight against fat in the lower abdomen is the most difficult task. For a number of genetic reasons, the body prefers to store subcutaneous fat in this area, extremely reluctant to burn it during physical training and twisting .
Fighting fat in the lower abdomen
Fitseven spoke in detail about the fact that the fight against fat in the lower abdomen requires an almost complete rejection of carbohydrates with a high glycemic index, as well as regular cardiotraining on an empty stomach (to increase tissue resistance to insulin and intensify the burning of “problem” fat on the stomach and sides )
The so-called drying diet, based on a carbohydrate-free diet and the use of a large number of fiber sources, will also help in creating a relief for the lower part of the press. Among other things, a rather effective method of drawing the lower press is to apply special ointments and gels to the stomach, which improve lymph circulation and remove excess water.
A set of exercises for the lower press
To pump the lower press, select 2-3 exercises from the following, including them in your training program. Since the exercises on the lower abdomen are static, they can be performed at the end of the strength training, when you have not so much strength left. Once again, the key is the constant feeling of the lower press.
1. Fitball Mount
2. Stretching the arm forward
3. Twists with a fitball
4. Reverse twisting
5. Turning the legs while lying
6. Leg raises with hands fixation
Bottom Up Strategy
For most people, the lower part of the press is inferior in terms of the development of the upper part - that is why when training the lower abdomen it is extremely important to follow the ideal technique, performing the exercises as slowly as possible and with a full sense of involvement in the work of the lower press. It is also important to constantly keep the press in a conscious tension.
In addition, the degree of involvement of the lower press when performing a particular exercise depends primarily on the person’s ability to consciously engage this section of the abdominal muscles in the work, and not on the type of exercise. About how to learn how to strain the press , we wrote earlier. It is also important that if the exercise is performed incorrectly, the main load will not lie at all on the press, but on the lower back and leg muscles.
Home Press Workout
Since most exercises on the lower press do not require simulators or any special equipment, they can be successfully performed at home. In fact, for pumping the lower press at home you will have enough of a fitness ball and a fitness mat softening the floor. However, it is important to develop abdominal muscles in the complex.
As in the case with many other muscle groups, it is impossible to “separately” pump the lower abdomen - just like it is impossible to create a universal and suitable program for everyone at home. In reality, everything will depend on whether it turns out you feel the lower press when performing a particular exercise or not.
How to swing the lower abdomen?
When pumping the lower abdomen, pay special attention to your sensations during the exercise - carefully make sure that the load is not shifted to the lower back or to the front surface of the thighs. Remember that a regular violation of the correct technique can cause chronic pain in the neck and back.
Also, do not forget that the muscles of the abdomen consist of slow muscle fibers involved in work during static (motionless) exercises, and not at all with sophisticated exercises with heavy weight. In fact, a correctly executed daily bar will be more beneficial for the development of the lower press than the “haphazard” lifting of legs with a dumbbell held down.
When performing exercises on the lower abdomen, it is necessary to closely monitor that this part of the abdominal muscles is involved in the work, and the load does not go to the legs or lower back. In fact, the ideal exercise technique and the slowest speed of execution are much more important than the number of repetitions or the use of heavy weight.