How to pump up your lower abdomen?

The widespread popularity of fast food and low-quality food, as well as insufficient physical activity, leads to the appearance of folds and the deposition of fat in the lower abdomen. The problem is aggravated by computers, television, cars and our eternal sedentary lifestyle.

As a consequence of all this, the muscles of the lower abs suffer first of all, since the upper abs are more often involved in everyday life and, accordingly, are more trained.

How to pump up your lower abdomen so that it becomes an object of admiration and how to effectively deal with hated “reserves”? – this is what we will talk about in this article...

Proper nutrition.

A fit, beautiful body is the dream of everyone who wants to be attractive and seductive.

After all, even a slender girl, wearing a fashionable, tight-fitting outfit (if she has a sagging lower abdomen), will not feel impressive and confident.

Regular exercise and diet will help you defeat those extra pounds.

Normalize your diet - reduce your carbohydrate intake and focus on protein, which promotes skin elasticity and strengthens muscles. For best results, eliminate carbonated drinks and sugar from your diet.

Nutritionists also recommend paying attention to the following points:

1. Drink more. Thirst can cause not only hunger, but also poor health.
2. Don't forget the one-spoon rule. If after a meal there is at least one spoon left on your plate, you will deprive yourself of unnecessary 100-200 kilocalories.
3. Avoid alcoholic drinks: they are not only harmful, but also cause obesity. Even one glass of dry wine is fraught with 150–175 kcal. Remember: for a bodybuilder, alcohol is like death.
4. Move as much as possible. Forget about the elevator and train yourself to always walk only on steps: such step aerobics will add both vigor and health. Will help bring your figure back to normal.

Fitness and sports.

How to pump up your stomach from below with exercises? Before you begin regular training, it is worth removing fat deposits from this area. The following will be useful for this: running, swimming, cardio equipment, dancing and other types of aerobic exercise.

Then you can start doing daily exercises that will help you draw a beautiful relief.

In this article we will not list trivial exercises, which we have already discussed in detail earlier in the articles in this section. Here we will focus on new, not entirely trivial recipes and original variations of movements that specifically affect the muscle group we need...

Rock climbing.

Take a lying position, as if doing push-ups.

Lift one leg off the surface and bend the knee, then quickly pull it towards your chest and return to its original position. After that, move on to the other leg.

Perform 2-3 sets of 30 reps for each leg.

Remember: the faster the pace of exercise, the better you will pump up your abs.

Wrong scissors.

You will probably immediately remember the “scissors”, familiar to many from physical education lessons. In our case, the actions will be the opposite.

You need to lie on your back (put your hands under your lower back to make it easier) and raise your legs at a ninety-degree angle.

After which you should slowly lower your left leg, but so that it does not touch the floor. Then the right leg should go down, and at the same time the left leg should rise.

Try to master three approaches for several minutes - the more, the better, of course.

Fold.

This set of movements aimed at improving the abdomen is reminiscent of special yoga. It will help pump up your lower abs and also teach you how to maintain balance.

To take the starting position, you need to sit down and stretch your legs forward, while placing your hands behind your back and leaning on them.

Then bend your knees and pull them towards your upper body.

When your knees and chest touch, return to the starting position.

Do 15–30 folds in three approaches.

Useful additional tips.

Hula hooping, periodic abdominal retraction (vacuum exercise) and self-massage with pinching the skin clockwise will also help you become the happy owner of inflated abs.

Focus on the result and don't stop bringing your figure closer to the ideal!