Lower abs training: features

Every girl dreams of having a six-pack on her stomach, but getting rid of fat deposits in this area is not so easy. In order to achieve the desired results, you need to properly train your abdominal muscles. In this article we will look at the features of lower abdominal training.

Let’s immediately make a reservation that the division of the press into upper and lower is very arbitrary. The rectus abdominis muscle (abs) does not have an upper or lower part; the fibers of this muscle are located from top to bottom along its entire length. Therefore, when training the abs, the muscle works equally along its entire length.

However, when performing certain exercises, such as leg raises, the iliopsoas muscle, which is located near the lower abdomen, works more. Therefore, when performing such exercises, it feels like it is the lower part of the abs that is working.

If you want to focus on training your lower abs, then you need to perform exercises that directly engage this muscle group. Let's look at a few of these exercises:

1. Raising legs from a lying position

Starting position – lying on your back, arms along your body. Slowly raise your legs up to a vertical position, and just as slowly lower them. It is important to perform the exercise very slowly, fixing your sensations on the work of the lower abs. Make sure that the upper abs and leg muscles are not involved in the work.

2. Lowering your legs to the sides

The starting position is the same as in the previous exercise, just spread your arms to the sides, simultaneously pressing your palms and shoulder blades to the floor. Slowly raise your knees bent up and lower them to either side. Return to the starting position and do the same on the other side.

3. Leg Curl

Starting position - sit on the edge of the sofa or chair, lean your hands on it, raise your legs parallel to the sofa or chair. Slowly bend your legs and pull your knees towards your chest.

In addition, it is recommended to include the “vacuum” exercise in the complex. This exercise can be performed anywhere and even in parallel with some other activity. Just diligently draw in your lower abdomen. The exercise is simple but very effective. It will help achieve the effect of a sunken belly and reduce your waist.

It is enough to train the abs 2-3 times a week for 3-4 sets and 15-20 repetitions. It is important to monitor the technique of performing the exercises and do not forget about proper breathing. When performing lower abdominal exercises, the amplitude should be very small and the movements should be slow and smooth.

In conclusion, I would like to note that training the lower abs not only helps strengthen the muscle group, but also helps improve posture, reduce lower back pain and increase the overall tone of the body. Regular exercise will help you achieve a beautiful abdominal shape and increase confidence in your body.