Lower press exercises for women. How to perform at home, gym
One of the most problematic areas of the female body is the lower abs. You can pump it up both in the gym, using sports equipment, and at home.
To achieve the result of playing sports, in addition to correctly performing exercises to work out the abdominal area, the girl also needs to adjust her lifestyle, in particular, abandon bad habits, adhere to the principles of proper nutrition and devote proper amount of time to night sleep.
Exercise on the lower press for women should take into account the physiological characteristics of the body. One of its characteristic features is a predisposition to the supply of fat in the abdomen.
Therefore, in order for the lower press workouts to be as effective as possible, the girl should adhere to proper nutrition, and in the formation of the set of classes take into account generally accepted principles of this kind of training.
How:
alternate cardio load with strength exercises;
devote proper amount of time to warming up (warming up muscles before occupation) and hitching (stretching muscles, minimizing the likelihood of accumulation of lactic acid after training);
when doing exercises, make an effort strictly on exhalation, and relax muscles – on inspiration.
A feature of women’s training is its variability depending on the day of the woman’s menstrual cycle. At the beginning of the cycle, the girl is full of strength, so during this period she is recommended to do the maximum number of approaches and repetitions (within the framework of the compiled training program).
As menstruation approaches, athletes feel a breakdown, a depressed emotional state, and in some cases discomfort in the abdomen or lower back. In the last days of the cycle, it is recommended to reduce the load, and during menstruation, generally take a break in the classroom for several days.
Effective exercises at home
Exercise on the lower press for women, performed at home, will be effective only if it is regularly included in the training program. Such loads usually do not imply the use of sports equipment, which makes them accessible to the vast majority of girls.
Exercise on the lower press for women with alternating cardio loads helps to tone the whole body and tighten the stomach.
Exercise name
The technique of its implementation
Reverse twisting
Lie on the floor, pressing the lower back to the floor as tightly as possible; place your hands behind your head; bend your knees and place your feet on the floor.
Take a deep breath and as you exhale tear off your legs from the supporting surface and pull it toward you, directing the inside of your feet to the ceiling.
Simultaneously with lifting the legs, tear off the upper part of the body (to the shoulder blades) from the floor and pull it to the legs due to the muscles of the abdomen. Ensure that at the time of maximum muscle tension, the lower back remains pressed against the support. Otherwise, the load will not be distributed correctly, which may result in personal injury.
Without pausing, slowly lower the limbs and torso to their original positions.
Twisted legs
Take a horizontal position; place your hands behind your head.
Legs without bending, raise up, thus forming a right angle with respect to the body. For people with a low level of physical fitness, it is allowed to bend the legs slightly in the knees.
On the exhale, raise the upper part of the body above the floor, while trying to keep the neck muscles as relaxed as possible, and the elbows apart. To increase the load, you can bring your hands out without bending, in front of you, as if trying to touch their feet.
Holding in the upper position for 3 seconds, slowly lower the torso, returning to the starting position, and repeat the exercise as many times as necessary.
Scissors
Lie on the floor, pressing the lower back to the supporting surface as much as possible (a soft supporting surface will not work – it will deform the spine and contribute to improper load distribution).
Put your hands behind your head, and leave your legs in a relaxed state, lying stretched out on the floor.
Lift the lower limbs from the floor and, without bending them, bring the right leg over the left.
Without pausing in the exercise, change the position of the legs, bringing out the left limb above the right.
Performing an alternate change in the position of the legs, raise the limbs to form a right angle in relation to the body, then, continuing the described movements, again lower them as low as possible to the floor.
Lower body rises
Lie on the floor; put your hands behind your head or grasp firmly with your hands on the legs of the table or other vertical support; legs straighten and leave lying in this position on the floor; press the lower back to the support (in order to maintain the state of the back on the lower abdomen, you can put a stack of books, under the pressure of which the lower back will remain as close to the floor as possible during the entire exercise).
On the exhale, without bending the legs, raise them to the formation of a right angle in relation to the body. To increase the load, you can put your hands along the body.
Without stopping in the upper position, without jerking, lower the limbs to the original position.
Upper Torso Rises
Lie on the floor; bend your legs at the knees and place your feet on the floor; put your hands behind your head or fix them near the chest.
Simultaneously with the exhalation (through the mouth), pull the upper body upward, tearing it from the supporting surface.
Fix the position for 5-7 seconds, and then slowly take the starting position, lowering the head, neck and shoulders to the supporting surface. During the exercise it is recommended to control that the neck muscles are as relaxed as possible. Otherwise, an incorrectly distributed load will cause cervical overstrain, which can cause discomfort and even pain after the exercise.
Knee Lift
Lie on the floor, belly down.
To rise above the floor, evenly distributing the weight between two support points: with your hands on your elbows and your feet on your fingertips.
Look down; draw in the stomach; make sure that the muscles of the whole body are maximally strained in the stance.
On exhalation, bend the right leg at the knee and pull it to the chest, as far as stretching allows.
Without stopping, put it in its original pl
ace and do the same with the left foot.
To increase the load, it is recommended to perform the exercise at a fast pace, while using the hands placed on the palms and the feet located on the fingertips as support points.
Alternately touching the heel of the floor
Lie on a solid supporting surface; bend the legs at the knees and place the feet on the floor (the distance between the knees should be slightly wider than the space between the shoulders of the athlete); place your hands behind your head.
Tear off the upper part of the body (head, neck, shoulders to the shoulder blades) and extend arms along the body.
Due to the muscles of the press, tilt the body to the left side, trying to touch the heel with your fingertips.
Without stopping in one position for longer than 2 seconds, tilt to the right and touch the right heel with your hand.
Repeat the described actions as many times as necessary, gently rocking the body from side to side strictly due to the tension of the muscles of the abdomen.
Pulling feet on a towel
Take a horizontal position, facing the floor.
Tear off the body from the supporting surface, distributing the total weight between the hands and the tips of the toes, which must be put on a previously laid out small towel; draw in the stomach; the neck should form a straight line with the torso.
On the exhale, pull the legs to the chest, bending them at the same time in the knee joint. To increase the load, alternating pulling of the legs to the right and left shoulder is allowed with a parallel turn of the body in the corresponding direction.
Avoiding sudden jerks and rapid muscle relaxation, return the lower limbs to their original position.
Fold
Lie on the floor; push your back to the floor as much as possible; arms, without bending, stretch above the head; straight legs lie on the floor.
Lift the upper part of the body, trying to lift the torso solely due to the work of the muscles of the press, and not the cervical or thoracic; legs to tear off the floor, without bending them at the same time.
On the exhale, take the “sitting” position, touching the feet with your fingertips (the upper and lower limbs must be raised simultaneously to each other).
After 3-5 seconds, gently relax the muscles by lowering the torso and limbs to the supporting surface, while considering the starting position as described in paragraph 2.
Reverse fold
Lie on the floor; press the lower back to the supporting surface.
Raise the upper body (to the shoulder blades) above the support; hands upright in front of you; legs, without bending, raise up to the formation of a right angle in relation to the body. The position must be taken solely due to the tension of the muscles of the body, avoiding the involvement of other muscle groups.
On the exhale, lower the torso, while leaving the upper and lower limbs in their original position. When performing the exercise, the starting position should be considered the position described in paragraph 2.
Sitting corner
Sit on the floor; straighten your back; raise the chin; extend your neck.
Withdraw arms in front of you in front of you, placing them at chest level; legs without bending to put on the floor.
Slightly tilt your straight back back and tear off your legs from the supporting surface without bending them.
The accepted position is to keep the amount of time required by the program. At the time of maximum muscle tension, it is necessary to ensure that only the muscles of the abdomen work, the back remains straight, and the legs do not change the originally assumed height above the floor. To further increase the load, it is recommended that while you are in the “Corner” pose, you must simultaneously rotate the body to the right and left, as far as the athlete’s muscle elasticity allows.
Bike
Lie on the floor; press the back against the supporting surface; put your hands behind your head; legs, without bending, leave lying on the floor in a free position.
Tear off the lower limbs from the support, having previously bent them at the knees.
Extend your left leg forward, bringing it closer to the floor as close as possible, but not touching it. In this case, the right leg should remain bent.
Without pausing the exercise, extend the right leg, lowering it to the supporting surface, and, at the same time, return the left limb to its original position (bent position).
Alternately change the position of the legs, trying to avoid jerking and changing the initially selected height above the floor.
Stretching all parts of the body, kneeling
Adopt a “all fours” position (evenly distribute the body weight between the legs placed on the knees and straight arms standing on the palms); the back should be straight.
On exhalation, simultaneously extend the left arm forward and the left leg back. Lock in a stable position for 2 seconds.
Return to the original position and do the same with the parts of the body on the right side. During the exercise, it is recommended to avoid the formation of deflections in the lower back. The gaze must be directed downward, controlling so that the neck forms a straight line with the torso.
Lying turns
Take a sitting position on the floor.
Extend your arms in front of you or, to increase the load, pick up a small object that is comfortable to hold during exercise. Bend the legs at the knees and tear off the floor, keeping them in weight due to the muscles of the lower press.
Back, without bending or forming bends, slightly backward.
Turn the body to the right as much as muscle elasticity allows. Lock position for 2-3 seconds.
Turn the body to the left, trying as much as possible to “twist” the side of the abdominal muscles.
Avoiding sudden movements and balancing on the buttocks, perform the required number of turns, controlling the position of not only the back and arms, but also the height from the feet to the floor.
Vacuum
This exercise is recommended to be performed daily, regardless of the presence of a subsequent set of loads. It is best done on an empty stomach in the morning after waking up.
Stand up straight; place your hands on the belt; feet placed at shoulder distance.
Take a deep breath through the nose and draw as much air as possible into the lungs, drawing in the stomach as much as possible (the front wall of the abdominal cavity should “stick” to the back).
Exhale the accumulated air through the
mouth for several exhalations, while not relaxing the abdominal muscles.
7
Hold this position for 20-25 seconds, and then slowly relax the muscles.
An exercise on the lower press for women, performed in a gym, should be selected by a professional fitness trainer. Independent choice of load can lead to incorrect study of the muscles, as well as the athlete getting sprains, tears and general overtraining of the body.
Lower Press Exercise
The technique of its implementation
Hanging legs
Grasp the horizontal bar with your hands. It is recommended to choose medium-diameter crossbeams, as they are the most convenient for long-term holding by hands under heavy weight.
Arms outstretched; draw in the stomach; legs should be in a free position.
On the exhale, raise straight legs, after having reduced the feet on yourself, until a right angle is formed in relation to the body. To reduce the load, it is allowed to bend the knees slightly while lifting to a perpendicular position.
Fix the position for 5-7 seconds.
Lower your legs as slowly as possible, thus returning to its original position.
Leg lift with elbows
To get into the simulator for working out the lower press (outwardly it is bars, with sections of soft upholstery for the convenience of fixing the hands).
Bending your elbows, position your forearms on the soft area of the simulator, grasping the special handles with your hands.
On exhalation, bend the legs at the knees and pull them as tight as possible to the stomach.
After 2-3 seconds, slowly straighten the lower limbs and, without pausing when in a relaxed state, repeat the above steps to work out the muscles of the lower press.
Raising legs on a bench
Take a horizontal position on the bench; place your hands behind your head and grasp the side surface of the support with brushes; put your feet on your feet, leaving them in a free position on the floor; press the lower back to the bench.
On the exhale, straighten the lower limbs and, without bending them, lead up to the formation of a right angle in relation to the body. To reduce the load, it is allowed to bend the legs slightly at the knees.
Without stopping to rest, lower your legs down and immediately repeat the above sequence of actions. In order to avoid injuries, it is important to ensure that the back is always pressed against the bench, and the position of the lower extremities changes as smoothly as possible.
Horizontal bar exercises
Grasp the horizontal bar with your tassels and tear your feet off the floor.
Having felt the maximum stretching of muscles and the formation of vertebrae in the spinal column, proceed with the exercise.
On exhalation, without bending your legs, raise them to a 90 degree angle between them and the body. Socks to pull.
Turn your legs to the right, as if twisting the lateral part of the muscles of the press. Lock position for 3 sec.
Turn the legs to the left, creating a similar load with the limbs turning in the opposite direction.
Pause for 3 seconds. and repeat twisting on the horizontal bar as required by the program the number of times.
With roller
Take a standing position on all fours. Elbows hands on a special roller for working out the press. Check that the back is as straight as possible, without deflection in the lower back and protrusion of the “hump” in the thoracic spine.
Carefully transferring the weight to the roller, move your hands forward to a comfortable distance.
Without making stops in this position, tighten the roller to its original position, using exclusively the abdominal muscles. With proper exercise, the woman will not only work out the lower abs, but also stretch the muscles of the back, arms, and even out the spinal column, reducing the load exerted by the body weight on it daily.
With fitball
Lie on the floor; legs and arms stretch down and up, respectively; hold the fitball between the feet; draw in the stomach; press your back to the floor.
On the exhale, raise your legs with the ball until a right angle is formed in relation to the body.
In parallel with raising legs, raise hands without changing their position.
Take the fitball with your feet in your hands and take your original body position.
During the subsequent lifting of the limbs, it is necessary to again transfer the sports ball from hand to foot, then vice versa, and so on the required number of repetitions.
Strap
Take a horizontal position of the body, distributing the weight between the hands on the forearms and the legs resting on the tips of the fingers.
Draw in the stomach; look down; make sure that no backbends and protrusions form in the back.
Keep the body in the accepted position the necessary amount of time, while not changing the originally defined height above the floor and the position of the body.
Static exercises
Exercise on the lower press for women, the implementation of which does not imply a change in body position, is called static. This type of exercise is suitable for people with good physical fitness, and can be performed both in the gym and at home.
The most effective static exercises for pumping abdominal muscles are:
strap;
corner and its variations;
lateral stance (the athlete needs to stand on the forearm, and keep the lower body on the side surface of the foot);
incomplete twisting (lie on the floor; arms stretch forward; legs bend and put on the floor, resting on the feet. Tear off the upper body due to the abdominal
muscles and fix the body in this position for the required amount of time).
Training program
Exercises aimed at working out the lower press should be selected individually for women by fitness trainers, taking into account the characteristics of health, temporary opportunities for training, as well as general physical preparation.
If it is not possible to use the services of a personal trainer, a girl who wants to transform her body in the shortest possible time can use the following circular training program, designed for a healthy person aged 20 – 35 years.
It is necessary to perform the exercises without stopping to rest, pausing only at the end of the cycle, no longer than 1 minute.
After the specified time, the exercises must be performed again:
running in place with high knee-raising – 5 min .;
twisting from the floor – 20 times;
bar – 1 min .;
lifting legs in the hang – 15 times;
“Fold” – 15 times;
lifting legs with support on a bench – 20 times;
static twisting – 1 min .;
burpie – 25 times.
Effective exercises for pumping the lower press are necessary for women not only to look fit, but also to maintain the normal functioning of the genitourinary system.
This type of load improves blood circulation, accelerates the lymph flow in the pelvic area and helps to normalize the metabolic processes of the female body. Knowing the technique of doing the exercises will help the girl avoid getting injured and harm her health in the process of playing sports.
Video about exercises for the lower press
An excellent press complex with an emphasis on the bottom:
