In order for cubes to appear in the lower abdomen and the layer of subcutaneous fat to disappear, it is necessary not only to perform physical exercises, but also to monitor proper nutrition. Inflated lower abs means proper training + cardio exercises + balanced nutrition and control of BZH (proteins, fats and carbohydrates).
It is necessary to understand the main truth
: Every person has abs, even if he weighs 80 kg or 50, but because of the fat layer it is simply not visible. Therefore, in pumping the lower abdominal press, the key mechanism for achieving six-pack abs is a balanced diet, so that the spent energy does not come to naught.
Anatomical features
Your abdominal muscles have two main functions:
- The first task is that they are involved in everyday activities and movement of the torso (when you bend, turn to the sides, etc.)
- The other side is the representation of the abdominal muscles as regulators of the size and volume of the abdominal cavity. If your abdominal muscles are strong and well-developed, they will reliably protect your internal organs from shock and damage.
We can conclude that pumped up abs have not only the function of seducing and attracting the opposite sex, but also the need for internal organs to be protected from blows, beauty and benefit.
Very important
: In bodybuilding, it is customary to distinguish between the lower and upper abs.
Therefore, to work out one or another part of the body, there are special exercises that affect the target muscle group. Therefore, in order to find out how to pump up the lower abdominal muscles
, what
methods and exercises to use
, you need to know
how the muscles
that make up the abdominal muscles are structured.
Deep muscles
Transverse Abdominis: The transverse abdominis muscle is the most hidden under a layer of fat. When it contracts, it participates in the process of flexion and extension of the back and the entire region. Due to its deep location, it has no influence on the cubes and terrain. But it provides the prerequisite for the development of other muscles. When it is flabby and not in good shape, and this happens often, your belly will hang down.
That is why we are faced with such a phenomenon when a thin girl seems to have no fat, her legs are thin, but the fat hangs down. This is all due to weak physical activity aimed at strengthening this particular transverse muscle, which is hidden deeply and does not hold it.
Internal
, as it is commonly called, the oblique muscle comes after the previous one. This layer of muscles maintains posture and keeps the entire corset in good shape. It is important not to forget about them.
External muscles
These muscles, and directly the rectus and external oblique
are responsible for drawing. These are the abs themselves, which are so clearly visible in athletes who practice.
Oblique muscle function
– this is the control of our motor activity during turns, bends, and twists. Well-developed oblique muscles are characteristic of boxers, martial arts fighters who often come into contact with each other.
Rectus muscle
– This is the most voluminous and energy-consuming area of the abdomen. It is located from the bottom of the chest all the way to the pubis. These are those treasured abs that most guys and girls dream of.
From this we can conclude that the division of muscles into the lower abdominal, lateral and upper abdominals is arbitrary. It’s just that in certain exercises the lion’s load goes to the bottom or top of the same muscle (rectus, for example).
Instructions for correctly performing the complex for the lower abdomen
- If you are menstruating, wait 2-3 days (bleeding may occur).
— We perform the complex 2 hours after eating.
- We breathe correctly. Exhalation is always an effort. Inhale through the nose, exhale through the mouth.
— When performing the training, do not lift your lower back off the floor. Thus, we protect our back from overstrain.
— We always keep our core in good shape.
- If you feel a burning sensation in the abdominal area while performing exercise, this means that your muscles are working.
- If you are tired, then don’t stop! You cannot relax on your core muscles.
— After completing the complex, we stretch the abdominal and back muscles.
Features of pumping the press
In fitness, it is common to consider the abdominal muscles to be conflicting and incorrect. How to understand this? Most of the exercises performed by athletes harm the abs, and pumping up the six-pack itself is not compatible with other exercises. Lower abs love high reps,
and working it out is a test of endurance, but this approach cannot be applied to other muscles of the body.
The conflict is also observed during the training stages. If you start doing the lower press at the beginning of the “pumping”, then in the future you will not be able to perform other exercises with the same intensity, because your stabilizer will be clogged and not so mobile.
The maximum result in pumping the lower abdomen is achieved by a repetition range of 20-30 times.
. You need to time your strength so that it goes away in this rep range.
As already mentioned above, the division of the press into top and bottom is conditional. You can pump up your lower abs and upper abdomen with one exercise, which will put the load equally on both sides. But you can complicate the task and give the target load to the lower abdomen in a ratio of 80% to 20% of the upper abdomen.
Exercise “Lying Leg Swings”
It is performed as follows:
- Lie on your back. The head and shoulders should be slightly raised above the surface. At first, you can put your hands under your head. This will help reduce stress on your neck.
- Pull out your socks.
- Raise one leg off the floor. It should form a perpendicular to the body. Raise your other leg higher.
- Alternately lift one leg while lowering the other. Don't forget to control your posture.
- Perform exercises for the lower abdomen at home at a fast pace. Do twenty repetitions.
Proper nutrition - 70% success
You have heard more than once from bodybuilders and fitness trainers that it is not training that makes your lower abs, but your behavior in the kitchen, how you eat and what you prefer. If you want results, follow the rules
. Otherwise, pump your lower abdomen at least 3 times a day - you won’t see traced cubes. You can work out great abs, but why if they are hidden under a layer of fat?
In order for the lower abs to be visible, it is necessary to achieve 10% body fat
.
You need to adjust your diet, reduce calories, calculate the ratio of BZHU and constantly maintain regular training. How to pump up your lower abdominal muscles?
– it’s simple, stick to these
basic nutritional rules
:
- Calculate your daily calories
- Up to 40% of food should be proteins (chicken, protein, lean fish, low-fat cottage cheese)
- 50% are slow and healthy carbohydrates (porridge, vegetables, cereals)
- Fats should only be of plant origin
- Minimum 2 liters of water per day to maintain hydration
Above, we found out what the press consists of and what its lower part is responsible for. Now knowing the anatomy, we can choose exercises that will give maximum effectiveness in pumping the lower abdomen. Drawing cubes will not be easy, because there is more fat at the bottom, fewer nerves, and most of the stress that we receive in ordinary life falls on the top.
Nutrition for the lower abs
For textured abs, you need to start the day with a nutritious breakfast and break it into 6 meals with small portions of 300-350 grams. Calculate your calorie intake, it will not be more than 2000. Based on it, create your diet. By consuming fewer calories than you burn with lower abdominal exercises, you will lose weight. A third of the food should be rich in proteins, and 2/3 in carbohydrates. The fats consumed should be vegetable. Stay hydrated by drinking 2 liters of fluid daily.
A complex that will maximally involve the lower abdomen in the work
Reverse crunches
In the starting position, we take a place on the floor and extend our arms along the body. Next, we raise our legs without bending upward, to a position of 90 degrees relative to the body. Then we tense the abdominal muscles, while simultaneously lifting the pelvis. The hands remain in place. Work in the range of 15-20 repetitions in 3 sets.
Leg raises
We lie down on the floor in the same way. Then the legs go up until they are vertical, hold for 1 second and lower. If you have a weak brace and are a beginner, start with your knees bent first. This will ease the load on your lower back. We do 15-20 times for 3 sets.
Scissors
We lie down on the floor and stretch our arms lengthwise, hiding them under the lower back. Next, we raise our legs 30 degrees from the floor and make cross movements, swinging one leg at a time, then from above, then from below. You need to do it quickly and for as long as possible. 3 approaches to the maximum.
Hanging Leg Raise
The exercise is performed on a horizontal bar. You hang on the bar and begin to sharply bend your legs and pull them towards your chest. The main thing is not to swing or use inertia. The next level will be raising straight legs to parallel with the horizon, well, this is when you have already trained. 3 sets of 15-20 times.
Exercises for the lower abdomen
To work out your own figure, it is absolutely not necessary to visit fitness centers. Exercises can be done comfortably at home at a convenient time.
Crunches
There are 2 types: direct and reverse twists. The latter have a subtype - “oblique” twists.
The technique for performing straight twists is as follows:
- it is necessary to take a horizontal position, legs straight;
- then you should sit down, stretching your arms towards the ceiling;
- when the body takes a position perpendicular to the floor, you need to reach your toes with your hands;
- twisting ends with a return to the original position.
To do reverse crunches correctly, you need:
- lie horizontally, extend your arms parallel to your body;
- straighten your legs at the knees and raise them;
- then lift your buttocks off the floor and reach towards your chest; it is important to control that all movements occur only thanks to the abdominal muscles (do not involve the cervical spine);
- put your legs upright again.
When performing the exercise, you need to keep your abdominal muscles tense.
Another way to perform this exercise is this: the elements are done with bent knees. At home (without the supervision of a trainer), it is advisable to repeat all crunches from 10 to 20 times, doing 2-3 approaches.
Oblique twists are performed as follows:
- the initial position is the same as in the previous versions;
- you need to raise your left leg and reach for the foot with the fingers of your right hand;
- touch your foot and wait a few seconds;
- lie down again and repeat everything in a mirror image.
Oblique twists will be effective if you do them 20-30 times in total.
"Scissors"
There are 2 types of this exercise.
The first type of exercise should be done as follows:
- need to lie down;
- hands are placed in a lock under the back of the head, or extended along the body;
- legs are lifted off the floor a short distance;
- cross swings are performed (first the left shin over the right, then vice versa);
- movements are performed in a horizontal plane and resemble the process of using scissors.
When performing the “Scissors” exercise, you need to make sure that your feet do not touch the floor.
The second option is “Vertical scissors”. How to do it:
- you need to take a horizontal position, put your hands under your hips, press your lower back into the floor;
- straight legs must be raised at a right angle;
- slowly move your left leg down;
- without touching the floor, begin to lift it, while simultaneously lowering the right one;
- Do not touch the floor until the end of the exercise.
Fitness trainers recommend repeating the movements at least 20 times per approach, which should be 2 or 3.
"Bike"
Exercise “Bicycle” should be performed as follows:
- Taking a horizontal position, clasp your fingers and place them under your neck;
- raise your legs a little and keep them horizontal;
- raise your bent left knee while trying to reach it with your right elbow;
- execute the element in a mirror image.
To achieve positive results, it is important to do 2-3 approaches with twenty repetitions of movements.
"Climbers"
Correct execution consists of the following steps:
- take positions as for push-ups: feet touch the floor with toes, palms are located at shoulder level;
- with your left knee bent, you need to reach the diaphragm;
- return to the original position;
- do the same for the right leg;
- in the process, it is necessary to control the position of the body: the buttocks should not fall down, and the back should not be rounded.
Effectiveness is determined not by the number of repetitions, but by time.
Every day you should increase the duration of the workout ; it would be ideal to spend 35-40 seconds on the exercise.
"Fold"
To perform the “Fold” correctly, you should:
- sit down with your hands on the floor behind your back;
- pull your knees towards your chest;
- simultaneously reach for your legs with your body;
- perform movements using only the abdominal muscles.
It is recommended to complete 5-15 repetitions in 2-3 sets.
Leg and hip raises
A series of exercises considered very effective for correcting the lower abdomen. All leg raises can be done at home or at the nearest sports ground where there is a horizontal bar.
Leg raises in the “lying on the floor” position:
- From the starting position, press your lower back into the floor, place your hands under your hips;
- raise absolutely straight legs perpendicular to the body;
- stay;
- slowly lower both legs without touching the floor;
- repeat the movement.
This exercise will be effective if you do it 10-15 times.
The minimum number of approaches is 1. You can hold a small dumbbell between your calves to increase the load.
Leg raises on a chair:
- you need to sit on a chair with a strong seat;
- straighten your back, tuck your stomach and firmly grasp the edges of the seat;
- you should raise your bent knees towards the diaphragm;
- During the exercise, the body must remain motionless.
It is recommended to do 20 lifts. Number of trips – 1-2.
To perform leg lifts on the horizontal bar you must:
- hang on the bar, straining your muscles;
- Raise your straight legs so that they are parallel to the ground.
- in the future, you should ensure that the toes of your feet are at waist level, and later - at chest level.
If it is difficult for beginners to master this exercise, it is recommended that they first do it by bending their legs. The result will be visible when repeated ten times in 1 approach (2-3 of them are needed in total).
Hip lift:
- lying on a horizontal surface, you need to bend your knees;
- arms should lie freely along the body;
- you need to stretch your knees towards the solar plexus;
- accept the original position.
Repeat 10-15 times. 1 approach is allowed.
High angle saddle
The principle of correct execution is as follows:
- sitting on the floor, put your arms back and rest your palms;
- bent legs should be pulled towards the chest;
- then you need to lean back, stretching all your limbs forward;
- returning to the starting position, repeat;
- During training, do not allow your heels to touch the floor; the abdominal muscles should be tense.
1 set - 10 reps. Instructors believe that the result will be achieved with 2-3 approaches.
Full plank with twist
The “Full Plank with Rotation” is performed as follows:
- you need to take the “classic plank” position: face down, feet resting on your toes, forearms in contact with the floor;
- next you need to pull your left knee towards your right armpit, while simultaneously twisting your body;
- return to the original position and repeat the movements in reverse.
To achieve the result you will need to do 3 approaches. Number of repetitions - 10.
Navasana – boat pose
An exercise for the lower abdomen, borrowed from yoga. At home, do this:
- should sit down;
- you need to lean back, keeping your back straight;
- it is necessary to raise fully straightened legs up, the feet should be at the same level as the eyes;
- tear your hands off the surface, stretch them forward and fix them, turn your palms inward;
- the neck should be in line with the spine;
- It is important to maintain the pose for at least half a minute.
Repeated five times.
Circle with two feet
To perform the circle correctly you need:
- lying on any surface, raise your legs so that they form an angle of 90 degrees relative to your body;
- make circular movements with both legs, first with a small radius, and then with a larger amplitude, to include the hips in the work;
- circles need to be “drawn” clockwise and counterclockwise;
- It is important to ensure that your legs are strictly together and should not be bent.
Duration: 30-40 repetitions in both directions.
Don't miss the most popular article in the section: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.
A set of exercises for the lower abs for girls
To pump up the lower abdominal muscles, girls need to perform slightly different exercises, which help to create a six-pack, give a beautiful appearance to the tummy, deprive it of subcutaneous fat and strengthen posture. This will include the exercises already mentioned above, but with special amendments and nuances. We perform all exercises in 3 approaches.
Keep your legs hanging
We lie down on the floor. Raise your legs to a level of 30 degrees from the surface and hold for 15 seconds to start. Then we return again to the outcome. Make 10 such circles for the first time, then you can increase to 15.
Crunches
The original is just on the floor. We slowly raise our legs up, and then the pelvis itself to the maximum. The difference between what is described above is the number of exercises in the set. 8-10 repetitions will be enough.
Bicycle “classic execution”
This is all clear and a simple exercise that was done in elementary school - imitation of riding a bike while lying on the floor. The legs should make circular movements. You can put your hands behind your head and slightly raise your torso. The lower your feet are to the floor, the harder it is to ride. We are on the road for at least 20 seconds.
Features of training
It is also very important to follow the technique of performing the exercises. Otherwise, you may get a back injury. If during exercise you feel severe pain in this part of the body, it is better to stop exercising and consult a doctor.
The dominant role is given to breathing. All loads should be done while exhaling, and relaxing while inhaling.
As with other muscle groups, you don’t need to immediately start with very complex complexes and work until exhaustion. Choose a few exercises that are most comfortable for you, and gradually increase the number of repetitions and use weights.
Lower abdominal exercises for girls
In women, the problem of sagging lower abdomen and sides is more common. This is due to the fact that the reproductive organs are located here. Therefore, excess fat around the waist is a potential protection for the baby in the womb. But a girl can achieve pumping of her lower abs at home with the help of the following exercises:
- Twisting.
Sit on the floor, legs straight, arms near your body. Move your legs up, keeping them together, creating a 90-degree angle with your upper body. Then begin lifting your pelvis, tilting your legs towards your head. Slowly lower your lower limbs. - Keeping your legs hanging.
Sit on a hard surface, do not bend your legs, place your hands near your body. Raise your legs a little and hold this position. First for 15 seconds, gradually increasing this interval. - Vacuum.
The exercise requires the most precise technique and is a very effective way to quickly pump up your lower abs. Kneel down with your outstretched arms on the floor and your back parallel to the floor. Inhale through your mouth until your stomach “sticks” to your ribs. Hold your breath for ten seconds and then exhale. - Scissors.
An exercise familiar from childhood. For good results, perform it in a large amplitude, very quickly. Lie on the floor, arms along your body. Raise your legs a little and begin to spread them apart and bring them together. - Bike.
Make circular movements with your legs, imitating the rotation of the pedal. Place your hands behind your head and lift yourself up slightly. Do not raise your legs too high from the floor; the higher they are, the less effect. - Leg raises on the horizontal bar for girls.
Grab the bar with your hands and relax your body. Slowly raise your straight legs to a right angle, hold for ten seconds and slowly lower.
If you approach these exercises conscientiously, then they will be enough for you to do well.
Exercises for men
If you have just started working on your lower abdominal muscles, you should start with the previous set of exercises. Then to the man
this will not be enough, especially if the goal is to draw the cubes.
- Twisting.
Position yourself on the floor with your knees bent and your feet secured with the help of a partner or equipment. Lift your body up without helping yourself with your hands. round your back a little. To enhance the effect, place a barbell plate on your chest and hold it with your hands. - Reverse crunches.
Lie on the floor, pressing your lower back. Tighten your lower abs and swing your legs up to a right angle. Then move your pelvis up and freeze for a few seconds. - Raising legs on the horizontal bar.
The technique is the same as in the women's complex. Only the stronger sex can use leg weights, as well as raise their legs as high as possible to the crossbar.
Universal abdominal exercises
There are also several very effective complexes that involve all the abdominal muscles:
- Double twist.
Sit on a hard surface, bend your knees. Place your hands on the back of your head. Raise your torso and lower limbs at once. Do the exercise slowly and return to the starting position in the same way. - Diagonally twisting.
Lie on the floor with your feet flat on the floor and your knees bent slightly apart. Place your hands behind your head. Raise your body, trying to reach your left elbow to your right knee and vice versa. - Folded book.
Sit on the floor, legs straight, arms straight up. At the same time, lift your body and lower limbs, trying to reach your head to your knees.
Thus, to pump up the lower abdomen, you need to pay enough attention to nutrition and training. If some exercises seem very difficult to you, or, on the contrary, are easy, choose more suitable ones for yourself. Exercise regularly, at least 3 times a week, and the results will not be long in coming.
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Quite often, a problem area for girls is the abdominal area. To remove the lower abdomen, exercises aimed at strengthening the abdominal muscles are suitable. In modern fitness slang it is also called core, which means abdominal muscles. Depending on your preparation, choose the appropriate program and act.
How to pump up the lower abdominal press for men
It is more difficult for a man to work out his six-pack abs compared to women in the sense that fat deposits are completely concentrated in the lower abdomen. Some of the girls' thighs, sides, and hips are taken away. For beginners, the female complex is also suitable, but in the future the lower abdomen will require greater load and intensity with the use of weights.
Crunches
What are we doing. We lie down on the floor and fix our feet with the help of a partner. We tear the torso off the floor without helping with our hands. Round your back a little so that it is straight. In no case bent, so the lower back will take the entire load.
To properly engage the lower abdominal press, pick up a weight plate or dumbbells and lift yourself up with them. 3 sets of 15-20 times is enough.
Reverse crunches
Press your lower back firmly to the floor. We strain our lower abdomen and, with a swinging movement, raise our legs up to the perpendicular. Then we lift the pelvis up to the maximum and hold it for 5 seconds. Then we slowly return to the starting position. First, we do 15-20 times and increase the number to 30 repetitions.
Exercise "Twisting"
Very effective. To perform this version of the abdominal press exercise, take the starting position:
- To do this, lie on your back, straighten your legs.
- Stretch your arms and move them behind your head.
You can proceed directly to twisting:
- Inhale and lift your upper body off the floor. At the same time, pull your hands towards the ceiling.
- As you exhale, begin moving your hands towards your toes.
- Take a deep breath and continue to lower yourself slowly.
- When you reach your toes, exhale.
- Take your starting position. Do 10 repetitions.
Exercises for the upper and lower abs
Dividing the press into bottom and top is a convention. There are sets of exercises that involve two departments.
Double crunches
We bend our legs and place our hands behind our heads. We pull the body towards the legs or vice versa, bringing the forehead closer to the knees. We gradually unbend to the original state. First we do 15 times, then up to 30 in 3 sets.
Diagonal twists
The starting position is the same, however, when bending the knees, we spread them slightly to the sides. When raising the body, the right elbow goes to the left leg, and in correspondence the left to the right, thereby engaging the oblique muscles. We do 10-15 repetitions in 3 sets.
folded book
We lie down on the floor and stretch our arms behind our heads. At the same time we raise our legs and arms, reaching our foreheads towards our knees. If it’s hard, then help with your hands, lightly grabbing your legs and pulling them towards your forehead. Perform 10-15 reps in 3 approaches.
The main rule
– I am a combination of two components: a balanced diet and regular exercise in the gym. To see your abs you need to work both in the gym and in the kitchen. Don’t rush to get upset and give up if something doesn’t work out. Polishing your body is a very labor-intensive and complex process that requires endurance, patience and a lot of work.
Lower Abdominal Exercise Program for Beginners
1. Reverse flexion
. We lie on our backs, legs bent, arms along the body. As you exhale, lift your heels off the floor.
2. Raise your legs straight up, cross your arms over your chest
. With the efforts of the muscles of the lower abs, while exhaling, we tear off the buttocks only 1-2 mm from the floor. The exercise is performed at a fast pace.
3. "Bike"
. On your back, hands behind your neck, elbows in different directions, legs bent at an angle of 90 degrees. At an intense pace, we direct the right elbow to the left knee, the left elbow to the right knee. Don't forget about breathing.
4. Double twist
. Hands behind the head, elbows in different directions, legs crossed, as indicated in the photo. If possible, press one heel to the buttock. As you exhale, simultaneously lift your shoulder blades and buttocks off the floor. Attention, when we lift the body, make sure that it comes off the floor no lower than the shoulder blades. Otherwise, instead of working out the abs, we put unnecessary stress on the back.
5. "Plank"
. Let's get on all fours, rest our toes on the floor, arms straight. As you exhale, lift your knees off the floor. Our body forms a straight line from head to hips. Freeze in this position for 5 seconds.
We perform this complex 5 times, 10 repetitions each. Except for the Plank exercise.
Cross crunches
Do this:
- To perform the exercise, lie on the floor, bend your legs and turn them to the left.
- Place your right hand behind your head. Place the left one on your stomach closer to the opposite side.
- As you exhale, touch the same knee with your right hand bent.
- Try to hold this position for five to eight seconds, then return to the starting position.
- Do the same steps with the opposite side.
