If you periodically pump the press, you probably noticed that the lower press is harder to pump than the upper. This is due to the fact that the fat layer is much thicker in the lower part of the rectus muscle, there are fewer nerves there, and the main load in the daily life and during training falls on the upper part of the muscle.
Best exercises for pumping up the lower press
If you do special exercises on the lower press, there will also appear cubes over time. Best exercises for pumping up the lower press.
A popular and effective lower abs exercise. Lie on the floor, hands along the body. Lift your legs up, perpendicular to the torso. Tear the pelvis off the floor and stretch your hips toward your chest without bending your legs. Try to tear off your pelvis only with the help of your abs. Return the legs to the “perpendicular to the torso” position. Reverse twisting can also be done with legs bent at the knees. Number of repetitions: 2-3 sets of 10-20 times.
Another popular exercise for pumping the lower press. Lie on the floor, arms along the body (or behind the head). Raise your legs to the “perpendicular to the body” position, then slowly lower, but not to the end. For beginners, it is best to do this exercise with legs bent at the knees to reduce the load on the lower back. Number of repetitions: 2-3 sets of 10-20 times.
Bicycle – an effective exercise for the press
Lying on the floor, clasp your hands behind your head. Reach with your right elbow to your left knee and vice versa. In this case, the free leg should be straightened and parallel to the floor. This is a very good exercise, with which you can pump at home not only the lower, but also the upper abs and oblique abdominal muscles. Number of repetitions: 2-3 sets of 10-20 times.
Exercise – Scissors
Familiar to everyone since childhood exercise on the lower press. You need to lie on your back, arms along or under the lower back. Raise your feet 10 cm above the floor. Do wide swings with your feet in a horizontal plane, as if you are cutting with scissors. Do not raise your head. Perform the exercise as quickly as possible as many times as you can. Number of repetitions: 2-3 sets.
Raising legs on the horizontal bar. Best Lower Press Exercise!
To perform it, you will need a horizontal bar. The essence of the exercise is to raise the legs (straight or bent) above the level of the pelvis. Remember, the higher you raise your legs, the more you can pump up the lower press. So, grab your hands on the crossbar. With a powerful movement, lift the legs bent at the knees, trying to reach the chest with the knees. Hold for a couple of seconds and slowly lower your legs. Over time, complicate the exercise and raise straight legs. During this exercise, try to avoid swaying the body. Number of repetitions: 2-3 sets.
You can perform all the exercises on the lower press, and by choosing two or three. Start with training 2 times a week and gradually bring up to 3-4 times. Do not forget to do exercises on the upper press.
Do cardio exercises to pump your lower abs
In order for the abs cubes to be well developed, in addition to the strength exercises described above, you need to perform cardio workouts. Then you will not leave any chance to fat in the lower abdomen.