How to pump up the lower press at home - exercises

It is impossible to divide the abdominal press into the upper and lower ones - this is a single muscle. But you can load more of one or another part of it due to specific exercises. Let's talk about how to pump up the lower press at home, or rather the lower section of the rectus abdominis muscle.

Exercises on the lower abdomen

Training the lower abdominal muscles is associated with raising the legs from various positions. Therefore, almost all exercises can be called just that.

For training, you can use dynamic, static and isometric exercises.

How to pump up the lower press at home - exercises


No matter how funny it sounds, but laughter is active involves all abdominal muscles. Surely you noticed that after prolonged bouts of laughter, your abdominal muscles might hurt. The lower part also works. Therefore, laugh more often.

It is useful in every sense.

And we are not joking. If, after laughing, the muscles hurt, then they worked.

Static and isometric

Isometric exercises involve muscle contraction without movement in the joints. That is, the position of the body remains static, but you purposefully strain the target muscle.

Static, in the general sense of the word, is called prolonged retention of muscles in a reduced position. In the training of the press, these techniques allow you to strengthen the muscles, draw clearer cubes, and learn how to feel and control the work of muscles.

How to pump up the lower press at home - exercises

You can strain the press in front of the mirror in two ways:

  • Briefly with maximum contraction of the abdominal muscles.
  • For a long time, for a long time, maintaining tension throughout the abdominal muscles. The maximum effort is not developed.

Isometric exercises have long been known as an additional way to build muscle. Due to the maximum short-term voltage, the peak of force can be increased. And due to long-term static loads - to achieve a greater relief. After all, the cubes on the stomach must be able to properly strain. Experiment in front of the mirror.

You will see for yourself that over time, such poses will bring your press to a better condition.

If we talk about isometry, when you need to achieve maximum reduction, you need to use the stops. For example - a heavy cabinet with legs or a bed. Let’s analyze the equipment in more detail:

  1. We stele a polymer mat and eliminate all drafts in the room.
  2. We lie on our back with our feet to the stops.

    We fix the feet under the emphasis (wardrobe, bed). To make this possible, there must be a distance between the heavy object and the floor.

  3. We put our hands behind our heads. Legs can be slightly bent at the knees. We are trying to lift a heavy object due to the muscles of the press.

  4. Feels like tension should be in the lower abdomen and slightly in the pelvic area.
  5. If you succeeded in lifting an object, such a weight will not suit you. You must achieve maximum stress. And when you picked up the item, you have a certain supply of strength. The meaning of the exercise is lost.

  6. If you managed to maximize the tension of the press, stay in this state for 2-3 seconds. Then relax. Repeat exercise 4-5 times.
  7. In the following workouts, the stress time can be increased to 5-10 seconds.

You will see and feel the results - your press will become firmer and stronger.

How to pump up the lower press at home - exercises

And here is an effective version of statics. Exercise can be performed on the couch or bed. You can make a fitness mat:

  1. Lie on your back. Hands can be placed under the pelvis (this is an easier option, which is more suitable for a girl than a man), or left behind your head (a more difficult option).
  2. At the same time, raise both legs to an angle of 45 degrees relative to the floor or bed line.

    Keep them as long as possible. Feet can be slightly bent at the knees and it is better to cross the feet. At the same time, we do not bend the loin - it is pressed to the floor.

  3. We recommend holding in this position for 30-60 seconds. After that, we rest for about a minute and repeat the exercise.

  4. As a result, you will get a firmer lower abs, a reduction in the abdomen, as well as greater muscle endurance.

How to pump up the lower press at home - exercises Dynamic exercises on the mat

The options that we will give below are perfect for girls. And for men, we also recommend heavier ways of pumping the lower press (they will be discussed later). These exercises in combination with a diet will help to quickly get rid of the abdomen.

Always remember that when raising legs, lying on the floor, you can not bend the lower back.

She stays pressed to the rug.

Raising the body with raised legs

  1. We lay our backs on the rug, hands behind our heads or on our chests.
  2. Raise the crossed legs at an angle of 45 degrees and leave in this position.
  3. At the same time, we begin to lift the hull as far as possible. We do 15-30 repetitions.

    Have a rest. It is necessary to perform 3 sets with breaks of 30-60 seconds.

Thanks to the raising of the legs, the lower abdomen is very well involved.

How to pump up the lower press at home - exercises

  1. Straight arms are pulled out by the head. Lie on your back.

  2. At the same time, we begin to raise the body and legs. Your task is to “form”, that is, to touch the knees with your hands and take your starting position.
  3. For burdening, we recommend that you do not completely lower yourself on the mat - this will save more tension in your abdominal muscles.
  4. We make 15-30 folds, rest for 30-60 seconds. 2 approaches are enough.

    You can do it fast.

How to pump up the lower press at home - exercises

Both exercises load the entire press.

Simultaneous and alternate raising of legs from a prone position

  1. We lie on our back. Raise one leg to 45-60 degrees, lower. Then we raise another.

  2. If you decide to raise both legs at once, you can put your hands under the pelvis (this will facilitate the girl’s exercise). Men better hold their hands behind their heads.
  3. You can make the exercise heavier and keep your heels on the mat.
  4. We do 15-30 times in 2-3 approaches.

How to pump up the lower press at home - exercises

Dynamic exercises on a horizontal bar or bars

Each of you can hang a horizontal bar at home.

Bars are already a more complex topic that requires the installation of the Swedish wall. The option of swinging the press on the bars and horizontal bar is a little more complicated than lying on the rug and is well suited for men.

How to pump up the lower press at home - exercises

Let us consider in detail the exercises for the lower press on the horizontal bar:

  1. We take up the crossbar with a direct grip. If you are standing on the floor while holding the horizontal bar, bend your legs so that they do not touch the floor.
  2. We begin lifting the legs to parallel with the floor.

    You can stay at the top point for 1-2 seconds.

  3. Lower your legs back. We make sure that the body does not sway. If this happened, in no case do not raise our legs by inertia - this is cheating.
  4. We repeat the exercise 10-15 times in 2-3 approaches.

  5. If you want to work with weights, get weights on the legs of different weights. If you do not have enough funds for this, use 0.5 liter bottles, making weighting materials from them. It will be necessary to secure them around the ankles. Instead of bottles, you can clamp between the stop dumbbell or pancake.

    Then reduce the number of repetitions to 10.

If you have a Swedish wall, you can buy an inclined bench. In normal times, the bench will serve as an additional sofa. And during training to help pump the press. You need to hang the bench so that the slope relative to the floor is 30-60 degrees.

The larger the angle, the greater the load will be on the bottom of your press:

  1. We lie down on a bench attached to the wall. Hands grab the crossbar of the Swedish wall, so as not to slide down.
  2. Raise both legs simultaneously to an angle of 90 degrees with the body. Keep in this position for 1-2 seconds and lower your legs back.
  3. 10-15 reps in 3 sets is a great option.

    Weighting agents can be used in this exercise.

On the same Swedish wall you can do another version of raising the legs - alternately raising the leg with the weighting agent standing:

  1. Hang the weighting compound. Hand hold on to the Swedish wall (or closet, ordinary wall).
  2. One leg will act as a support. And the second straightened leg needs to be raised forward and upward by 90 degrees.

    We linger in this position and return the leg back.

  3. For each leg, you need to perform 15-20 repetitions.

This version of the exercise is suitable for those who have no wall or horizontal bar.


Why we don’t need to raise our legs to the horizontal bar or to the head

When we, while raising our legs, try to raise our legs so high, the load from the lower part of the press goes to the upper . This option is good for a comprehensive study of the abdominal muscles.

And if you want to do the lower part, do the exercise specifically for her. You will have more strength to work with the bottom of the press.

How to breathe

We breathe according to the classic generally accepted pattern: lower your legs by inspiration, raise your exhale.It is better not to hold your breath, not to knock down.

Hard work is always exhaling - this is the law.

First, it’s easier to do a repeat. Secondly, you reduce intra-abdominal pressure, which increases dramatically with such stresses.

Other exercises that involve lower abs

You can also practice running with high hips. In this case, the bottom of the press is loaded. This is a good workout to increase his stamina, but does not help to increase the mass of cubes.

To achieve super endurance, you can use weights on the ankles.

How to pump up the lower press at home - exercises

For home, running in place with a high knee lift is suitable.

Is it possible to pump up the lower press with some exercises

Practice proves that you can always pump up the press with physical exercises. The question is different: will it be visible. Loads increase muscle mass, make the muscle firmer, stronger.

The fat located above the abdominal muscles hides all your achievements.

If you want beautiful embossed cubes - remove the fat. This is done through a balanced diet or diet. Just reduce the amount of carbohydrates and increase the amount of protein in your diet. You will achieve the result, just not as fast as we would like.

And remember, each person has his own minimum percentage of fat. It is easy for someone to “bare” their cubes, and someone will go for this for a very long time. Be guided by your well-being. If you don’t genetically want to have visible cubes, can you limit yourself to a flat stomach?

Exercise combinations and training frequency

Light options for pumping the lower press can be performed daily for 1-2 sets. For example, raising legs and then holding them.

Let this serve you as a morning exercise.

More severe and effective exercises should be performed 2 times a week. Especially with weights. And the higher the weight, the less number of repetitions you need to do - 10 or 12.

How to pump up the lower press at home - exercises

If you have complex training, divide the load on the upper and lower parts of the press by day.

It will be better this way. The fact is that the press works all and in all exercises for it. And, if you swing the top and bottom one day, it turns out that only one part will be able to load as much as possible. And for the second there will already be not enough strength. And do not forget to warm up before any exercise!



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