Many people who are watching their figures, asking: "How to build lower abs at home?"This is particularly relevant in the holiday season, when the beach will have to put his body on display.Everyone wants to demonstrate resilient, and pumped the press instead of flabby and hanging belly.Nevertheless, bulging belly makes life not only in the summer.Therefore, for many it is so important to know how to pump up the bottom part of the press.
Features work on press
is believed that the lower part of the press - the most difficult in terms of study.That's why to get the long-awaited bottom blocks can be only through diligence and work unbearable.We need to know not only how to pump up the lower press at home, but also as much as possible to correctly perform all the exercises.It is necessary to approach this process with full awareness.It is important to concentrate and to use the coveted muscle after making a lot of approaches is wrong, you just weary himself and restart the legs and back, and the press and does not pump up.
How to build lower abs at home
Before you start working with a lower pressure, you must first burn body fat, or a noticeable effect you will not see for a long time.For this great cardio, such as jogging or exercise on a bike.If this problem is not urgent for you, then you can move on to the exercises.
1. Raising legs.Lie on the floor, place your hands at your sides, palms down.The legs must be lifted at right angles.Make sure that they do not bend at the knees.One approach comprises 20 repetitions.To achieve the result it is necessary to do 3 sets.
2. Curl.Starting position is similar to the first exercise.Tighten your abdominal muscles and pull your knees as much as possible to the level of the breast, gradually lifting the pelvis.In carrying out this exercise, consider a smooth transition.Feet should be lifted only by working the abdominal muscles.Divide the 60 repetitions to 3 sets.
3. Pulling knees.Please focus on your toes and forearms.Tighten the muscles of the lower press and slightly lifting the pelvis, bring your knee to your chest.To properly perform this exercise, try not to bend back.
These short, but quite effective exercises will help you understand how to build lower abs at home.In pursuit of a relief body, many people think that it is important the number of repetitions, and not the quality of execution.This approach is totally wrong, because the concentration on the muscles of the entire success handsome press.In addition, it is worth remembering that if you tear your lower back from the surface on which you exercise, the entire load is instantly move to the buttocks.It is important to breathe, breathe - exercise - exhale.And, of course, do not forget about good nutrition.Eliminate flour, sweet and fried.There are many different exercises for lower abs, but these three are the most effective and will help you understand how to build lower abs at home.The main thing - remember, we can not just pump up the bottom, in any case, will involve all the muscles of the abdomen.
