Exercises for the lower press for girls at home, the gym with a roller, wheel, horizontal bar, static

Girls can achieve a beautiful lower abs not only by visiting the gym with fitness equipment or fitness training. Exercises for this part of the body can be done at home. To form a toned figure, you need to purchase special equipment, using which the effect of classes will be even more significant.

Rules and recommendations for performing exercises on the lower press

Competent work on the press will certainly bring a good result, for this you need:

1. Tighten the abdominal muscles during training, which are aimed at shaping the waist and abs. This nuance must be taken into account, as without tension the implementation of all exercises will lose its meaning.
2. It is important to focus on the execution technique. If the exercise involves fixing the legs and shoulders, adjoining the lower back to a flat surface of the floor, or vice versa, straightening it, then you need to adhere to these rules. It is recommended that the initial identification of exactly the muscle group that will be worked on so that the exercises will bring maximum benefit.
3. At the time of maximum tension, you should exhale with your mouth to use the abs muscles.
4. Before you start doing strength exercises, you need to warm up the muscles with cardio loads. This will not only get rid of excess weight and form a figure, but also prepare the muscles for stress, preventing the risk of all kinds of injuries.

   

5. It does not make sense for beginners to arrange training only on the lower part of the press. It is best to work on the abdominal muscles in a comprehensive manner, performing exercises on the entire body. After a while, you can start training for certain muscle groups.
6. During classes with the study of the press, at least 40% of the loads must be done precisely on its lower part. Understanding exactly when to switch to working on other muscles is simple. Burning and fatigue in the muscles – the first signal to change the angle. To achieve this effect, perform at least 2 approaches.

Home Exercises

Exercises for the lower press for girls at home should be performed in conjunction with the study of various muscle groups, so it is best to opt for training for several parts of the body. Examples of exercises for working out the abdomen (muscles) below.

Raising the bottom of the body (legs)

It is required:

• spread the rug on a flat surface (the floor will fit well), place it upside down on it;
• to fix hands under the buttocks;
• draw in the stomach and tighten it;
• to fix the straightened legs 90 degrees from the floor;
• squeeze the press, as well as the buttocks;
• after 5 seconds, slowly put the lower limbs to the surface, slightly hitting her buttocks;
• do the exercise at least 15 times.

Lower body rises

For the exercise you need:

• settle down on a flat hard floor (for convenience, put a rug) back down;
• to spread both hands in different directions;
• tighten the stomach;
• raise the buttocks, pulling the knees to the chest;
  
• after 5 seconds, lower two legs to their original position.

It is recommended to perform the exercise at least 16 times.

Bike

Performance:

• lie on a flat surface with your stomach up;
• remove both hands behind the head and close;
• legs (both) to straighten;
• stretch with one elbow to the opposite knee (the leg bent at the knee must be raised and pulled to the elbow);
• straighten the leg to its original position (keep it on weight), while pulling the opposite elbow to the other knee;
  
• perform the exercise 16 times in 4 sets.

Imitation scissors

It is required:

• Spread a rug on the floor, lie belly up;
• fasten your hands under the lower back, or put them on your head;
• raise legs 5’9 inch from a flat surface;
• to spread legs apart, return to the opposite position, slightly crossing them, imitating scissors;
• spread legs apart, return to the opposite position by changing the upper and lower legs with each other;
  
• Repeat the training as many times as your strength will allow.

Perform from 3 approaches.

Stretching all parts of the body, kneeling

To do this, you need:

• to fixate, standing on all fours, straightening your back (look down);
• stretch one arm forward at shoulder level and raise the opposite leg back parallel to the floor surface;
• stretch in two directions, feeling pleasant pain and tension in the body;
• stand in this position from half a minute to a whole;
• come back;
• repeat the workout by changing the position of the arms and legs.

Exercise duplicate at least 3 approaches.

Lying turns

Instruction:

• spread the rug on the floor, sit on it;
• cuddle the mat with loins and shoulder blades;
• bend your knees slightly;
• lift them up;
• place your legs to the right, keeping them in the air and not bending;
• come back;
• lower your legs to the left, without lowering and not bending.

Perform at least 3 approaches, each from 11 times in both directions.

“Vacuum”

It is required:

• st
  and on a rug spread on the floor in advance;
• do not quickly release air through an open mouth;
• hold your breath for a couple of seconds;
• to draw in the stomach as much as possible;
• stand in this position for 11 seconds;
• inhale.

The exercise is repeated from 5 times.

“Corner”

Necessary:

• to buttocks on a mat spread on a hard surface;
• bend your knees;
• raise both legs, chest and back up;
• clap hands under the knees;
• lie back.

Duplicate the exercise 21 times in a certain number of approaches (from 3 to 5).

The program for the gym

Exercises for the lower press for girls at home may not be performed in the gym. Classes can be a little complicated with the help of special simulators. Before you begin pumping the relief on the abdomen, you need to perform cardio exercises. They will need an exercise bike or treadmill.

After the muscles warm up and become ready for the load, you can begin work on the press. Beginners within a couple of weeks are recommended to perform simple exercises in the form of regular and reverse twisting on an inclined bench. It is necessary to lift the lower body or upper.

The best option would be to complete 15 climbs of 3 sets.

As soon as the muscles get used to such loads, the transition to more complex ones is recommended:

1. A leg lift in the hang on the swedish wall.
2. On a horizontal bench, twisting the lower body.
3. On an inclined bench, incomplete twisting.
4. The upper block is twisting.
5. On the upper block “Lumberjack”.

Horizontal bar exercises

To raise the lower body in the position of the hang on the horizontal bar, you must:

• hang on the horizontal bar with your hands at shoulder width;
• straighten your back;
• press the strain;
• at a slow pace, raise straight legs 90 degrees;
• after 5 seconds lower your legs.

The exercise is repeated at least 15 times.

Raising bent legs to reach the position of the “frog” must be performed as follows:

• hang on the horizontal bar, position your arms shoulder width apart;
• bend your legs, pull them to yourself as close as possible;
• initially attract the legs to the stomach, then to the chest, and then to the chin. The higher the legs are raised, the greater the efficiency;
• lower your legs to their original position when a strong burning sensation in the working muscles begins.

The exercise is performed 26 times in 2-4 sets.

Performing twisting, you must:

• hang on the horizontal bar;
• do leg raises left and right.

The exercise is performed in 21 repetitions in 2-4 sets. You can increase the effect of classes with the help of additional weights. There are special weights that are worn on the legs.

Roller Exercises

Exercises for the lower press for girls at home can be performed with a special gymnastic roller, exercises with which allow you to immediately use different muscle groups: back, arms, abs and legs.

Features:

1. You need to sit on a flat hard surface (for example, on the floor on a gymnastic mat), bend your legs under you, your heels should be under your buttocks. Straighten your hands, lower them onto the roller wheel. Slowly roll it forward, lowering the upper body to the hips until they touch. In the same way, they return to the opposite position. Repeat the exercise 15 times.
2. They sit on a flat surface (for example, on the floor), the legs are bent under themselves, the heels should be under the buttocks. Hands straighten, transfer weight to them, taking the roller. The treadmill should be rolled forward, straightening the legs at the knees. It is forbidden to bend hands, to knees to shift – too. You need to go back slowly. Do 16 repetitions.
3. They sit on the floor, bending both legs at the knees. The roller is placed under the feet, taking it by the handle with both hands. It is necessary to straighten the legs as far as possible, touching the chest to the knees. Then they slowly come back, again bending their legs. Do this 15-20 times.
   
4. Lie down on a flat surface. They pull their hands forward, taking the roller, push it. You need to roll the simulator to yourself, tearing your chest off the floor and arching your back. The hips should be fixed in place. After a few seconds, they come back. Repeat the exercise 20 times.
5. They sit on the floor, legs stretch forward in front of them, move them. The roller is placed on the right or left side. Taking it with the appropriate hand, it is necessary to make the tilt as low as possible. Repeat inclinations 10 times. Then they come back, change sides and perform the exercise again 10 times.

For maximum effect, you need to practice daily for 20-25 minutes. If the first time to perform the exercises will be difficult, you can start with 5 minutes, and then increase the time interval.

As a basis, you need to choose the most comfortable pace of exercise. No need to rush so as not to harm your body. In order for the results from the classes to please, it is necessary to observe the correct technique, otherwise it will be problematic to reach the press relief.

With fitball

Training with a fitball can be not only for cardio loads, but also for working on certain muscle groups. To work on the press, various exercises are suitable.

Strap

It is required:

• lean on the ball with your elbows, placing them at shoulder level;
• legs stretched back, straightening;
• tear off the chest from the fitball without touching the ball;
• straighten your back, do no
  t bring your shoulders closer to your ears – also straighten;
• stand in this position for 30 to 60 seconds.

Repeat the workout 2 to 4 times.

Twisting

Necessary:

• lean on the ball with your palms, placing them at shoulder level;
• stretch your legs back, straighten them at the knees;
• start rolling the fitball towards you;
• feel the tension of the lower press;
• come back.

Duplicate the exercise as many times as the forces in the arms and press allow (at least 11 times) in 2-4 approaches.

To perform twisting, you must:

• sit on the edge of the ball;
• bend your legs, put your feet on the floor, lean on them;
• put your hands behind your head and fasten them together;
• lower the body to the ball, touching his back with it;
• do ups of the upper body up 45-90 degrees;
• lower the body to its original position.

Perform the exercise at least 16 times in 2-4 sets.

Kicking the ball

To complete the kicks you need:

• lie on the mat on your back;
• to embrace the fitball with your feet, try to straighten them in the knees;
• hands to fix behind the head;
• do leg lifts 90 degrees from the floor with the ball;
• lower your legs without touching the support.

Repeat the exercise 21 times in 2-4 sets.

Upper Torso Rises

Necessary:

• lie on the mat on your back;
• put the lower part of the legs (calves) on the fitball;
• hands to fix behind the head;
• make the rise of the upper body on the exhale;
• lower the body down to the floor.

Repeat the exercise 21 times in 2-4 sets.

Lower body pull

It is required:

• squat with your back to the ball;
• rest your palms on the floor at shoulder width;
• put your feet on the fitball in the area between the foot and knees;
• to pull the legs to the stomach, bending them;
• straighten your legs in the opposite position.

Repeat at least 20 times.

Static

Exercises for the lower press can be performed without the use of special simulators and the implementation of active tedious movements. To do this, girls at home will only need a desire to play sports.

Examples of static exercises:

1. Lying on their backs, they lift their bent legs 11’8 inch from the floor. Hands are placed behind a slightly raised head, holding it. It is required to lie in this position, looking at the ceiling, as much as the forces allow. Each time, the execution time of this exercise will increase, since it allows you to train endurance.
2. You need to lie on your stomach, put your hands as they are when push-ups, feet to stand on socks, straighten your back. Raise body weight above the floor, arms bent 90 degrees. Keep only on arms and legs. Perform this exercise called plank for 30 seconds. After time runs out, you can fall to the floor, take a short rest and rise again. Gradually increasing the time interval, train muscles and endurance.
3. It is necessary to lie on your stomach, straighten your arms in front of you, and straighten your legs behind. Both arms and both legs are raised at the same time, trying to stretch as much as possible in both directions. After 20 seconds, they return to their original position. Perform a workout 2-4 times.
   
4. Stacked belly up. Raise the upper and lower torso 45 degrees from the floor. Hands straighten forward in front of you, are fixed, sitting on the buttocks. The back and legs should be straight. Keep balance without moving for at least 30 seconds. Again laid on the floor, rest for 20 seconds and return to the “corner”. Repeat the exercise 3 times.

How to increase exercise efficiency

In order for exercises to be most effective, weights can be used. For example, put them on your feet if training involves lifting the lower body. The heavier the load, the more noticeable the result.

For the formation of the waist and beautiful muscles of the press, it is recommended that a special belt be put on the stomach, thanks to which this part of the body will sweat. As a result, fat will burn during training.

There are a number of special fat-burning creams that need to be applied to problem parts of the body before exercise. They have a warming effect, and their use together with the belt will give a tremendous result. You can get a good result thanks to special nutrition. It is worth abandoning sweet and fatty foods, as well as bakery products, and training will bear fruit.

Preference should be given to:

• lean meat;
• eggs
• vegetables;
• cottage cheese;
• cheeses;
• fish
• fruit.

Drink plenty of clean water. To build muscle, you need to eat food that contains a large amount of protein.

In order for the exercises for the lower press at home to be productive, it is necessary to increase their quantity and quality. The more diverse and technical the workouts are, the higher the probability of reaching all muscle groups – this is important for girls, since working only on the press will not bring the proper result.

Video about exercises for the lower press

Exercises for the lower pres
s in the gym: