Exercises for the lower press allow you to get a beautiful and well-developed figure, but which of the exercises for pumping the lower press is most effective? Let's figure it out today!
In anatomical reference books you cannot find such a muscle as the "lower press", this name arose from the training experience of athletes and athletes: in practice, it turned out that the rectus abdominis muscle along its length responds unequally to loads. The upper section was pumped faster and easier, and additional exercises on the lower press were required for the proportional development of the figure.
Why do you need strong abdominal muscles?
People have always been attracted by the harmonious beauty of a strong healthy body. Novice athletes and athletes, when planning training, most often want to get two rows of cubes. However, one should not forget that the abdominal muscles have not only aesthetic, but also physiological functions.
The abdominal muscles are part of a complex system - the muscle cortex. With any movement, any load of the body, the muscles of the peritoneum are the first to be involved in the work - they fix and protect the spine, tilts and turns of the body are possible thanks to these muscles.
As a rule, the lower rectus muscle is the most weakened part of the abdomen, while more difficult to work out than others.
This problem is especially acute in women after childbirth and in overweight men.
How to quickly pump up the lower press?
No way. It will take at least a month for the first results to appear, and only if the proportion of adipose tissue in the body is not more than 15%. No "miraculous" exercises will make the abdominal muscles pumped and embossed in a week. Too intense training will also not speed up the process, and injuries and severe muscle pain will prevent you from training effectively.
However, there are several rules, following which you can achieve the greatest effect from training:
- In the process of performing the exercise, the press should be tense, if it does not work, all loads lose their meaning.
- Strictly observe the technique of performing the exercise. It is worth paying attention to how the legs and shoulders are located, whether the lower back should be pressed to the floor or straightened, which muscles should work and how. Due to improper performance, the abdominal muscles may not be used or work not at full strength.
- Exhalation during the exercise should coincide with the greatest physical effort, this will maximize the use of the abdominal muscles.
- Warm up and stretching should never be neglected, they will prepare the muscles for the load and prevent injury.
Features of male and female workouts
In women, the rectus abdominis muscle has a smaller volume and is more difficult to work out. With the same efforts, men achieve results much faster, especially in the lower press.
However, the male body tends to store excess fat to a greater extent in the lower abdomen, while women "store" the bulk of fat in the buttocks and thighs. Therefore, a strong half of humanity is forced to lose weight more often and more actively in order to make the press noticeable.
Another important point is the female menstrual cycle. Exercises on the lower press during menstruation are strictly contraindicated for girls, even if the general state of health allows training.
How to lose weight by swinging the lower press?
It is important to understand that using exercises for pumping the lower press, it will not be possible to get rid of fat deposits on the abdomen. Excess weight leaves evenly from the whole body, and this is achieved by revising dietary habits.
A healthy diet is one of the components of a beautiful abs, otherwise the fatty layers on the abdomen will hide all the results of training.
Cardio loads can help in losing weight - trainings with an increased heart rate, involving several muscle groups in the work at once. Today in the video blogs of fitness trainers you can find warm-ups combined with cardio workouts.
Exercises for the muscles of the lower press
The lower press allows you to lift the pelvic ring, while the upper rectus abdominis locks the ribcage, all effective lower press exercises are based on this principle: lifting the legs from hanging or from a prone position, V boat and reverse crunches.
- Reverse crunches. Starting position: lying on your back, arms can be extended along the body or behind the head. The legs, bent at the knees, are slightly apart. It is required to pull the knees to the head, while the pelvis should come off the floor. As you exhale, lower your feet to the floor.
- Raises the legs. Starting position for beginners: stretched out on your back on the floor, palms under the buttocks. It is required to slowly raise straight legs and lower them just as slowly. This exercise can be complicated by squeezing a fitball between the feet or performing training, rising on the shoulder blades (in this case, the hands should be behind the head, the shoulders should not fall to the floor with the legs).
- Hanging leg raises. Starting position: palms are comfortable to hold by the bar, the body hangs freely. It is required to raise and lower the legs to the crossbar, the lighter option allows the legs to be lifted to parallel with the floor.
- Boat "V". Starting position: sitting on the buttocks, the body is slightly laid back, palms on the back of the head. It is required to raise your legs and fix the body in the position of the letter "V" (time from 30 seconds to 2 minutes), then lower your legs to the floor. This embodiment gives a static load on the lower rectus abdominis muscle.
- There is also a dynamic version of this exercise, the so-called "press book". Starting position: Stretched out on your back on the floor, arms raised above your head. It is required to stretch your arms forward, at the same time raise your legs and torso, forming a right angle between the hips and the body.
Fitness trainer Elena Silka recommends several exercises for the lower press, not as well known as hanging leg raises or reverse crunches, but no less effective:
- Windmill. Starting position: lying on your back, arms extended along the body, knees bent. It is required to pull the knees to the chest, then lower the knees to the right, trying to touch the floor with them. Pull your knees to your chest again and lower them to the left. During the exercise, the feet do not touch the floor.
- Rock climber with leg curl. Starting position: emphasis lying on the palms. It is required to alternately pull the knees to the opposite elbow.
- Raising your leg back in a plank position. It is required to alternately raise the legs diagonally (right leg to the right-up, left leg to the left-up).
How and how much to train the lower press?
Separate training of the lower press should not be organized, as a rule, the lower part of the rectus muscle is worked out in conjunction with the rest of the muscles of the peritoneum. Novice athletes are advised to work on all major muscle groups in one workout. And, only having training experience, you can do a split - specialize trainings by types of movement or muscle groups.
The number of repetitions and approaches of each exercise must be determined individually.
General recommendations - while training the abdominal muscles, plan 40-45% of the load on the lower press. Perform each exercise for 2-3 sets until fatigue and burning sensation. Typical beginner training: 5 exercises for the abdominal muscles, 2 of them for the lower press, perform 3 sets of 15-20 times (static exercises three times).
