Exercises for the lower abdomen.

Many athletes complain that it is quite difficult for them to pump up their lower abs.



At least, compared to its upper part. For many, the cubes are already visible at the top and in the middle, but at the bottom there is no hint of their presence. Why does this happen to 90% of athletes? This is primarily because some are mistaken in thinking that crunches and raises on an incline bench help train the entire abdominal area, while others simply do not know what exercises are needed specifically for the lower third of the abdomen. But the point, first of all, is also that the lower press, due to its anatomical features, is most covered with subcutaneous fat that accumulates in the waist area. In fact, the third in question is a flat muscle, which is also much thinner than the upper and middle thirds of the abdomen. Since this is a fairly small area, in order to see it, you need to significantly reduce the level of subcutaneous fat, and it is in this place - dare I say it, the citadel of all fat reserves in the human body! That is why many people consider the lower abdomen to be their most problematic area for a reason.

Please note that reverse crunches or leg raises are designed more to strengthen the lower abs than to pump them up, so finding a really good strength exercise is not easy...

The importance of aerobic training and diet.

We will tell you which exercises for the lower abdomen are right for you, but at the same time we will note an important detail: without a radical fight against subcutaneous fat, you will not achieve anything! Most trainees use in their training such popular techniques as we discuss below: like raising your legs while lying on the floor or while hanging to a right angle on a horizontal bar. This is a classic, because they will really help to work the target muscles, but with their help you are unlikely to get rid of a layer of fat. Hence the conclusion: it is possible to make the lower abdomen sculpted only in a complex combination: strength exercises, regular aerobic exercise and a proper diet aimed at reducing body fat.

Leg raises while lying on an inclined bench.

We are all used to doing sit-ups from an incline bench, but with its help you can actually lift the bottom, only you need to lie on your back, holding on to the bolsters that are designed to attach your legs. And then you need to raise the lower limbs to a right angle. By the way, you can make the work heavier by holding a dumbbell with your feet and working according to the same principle, and in turn set the bench at a large angle to increase the level of load.

Leg raises from a vertical hanging position.

Let us also remind you about the corner with bent legs, which, performed on a crossbar or wall bars, with its help, in addition to the lower abs, also strengthens the oblique torso and rectus femoris muscle.

Exercise machine “Abs, parallel bars”.

Such a corner can also be made on a special simulator similar to parallel bars, but only with a backrest to keep the body from swaying. At the initial stage of training, if it is difficult for you, you can raise your legs bent at the knees. Then, having reached a certain initial level, gradually straighten them. Do twists in different directions to engage the oblique muscles of the torso.

"Captain's Chair"

On a bench or chair, it is better to lift your legs (bent at the knees) while sitting, so that they are suspended, then pull them to chest level. At first glance, a simple, but very effective movement...

As we have already mentioned, you can add reverse crunches to this complex, and many other exercises, all of them will help in working out the muscles, but to see their relief you need to immerse yourself in diet and aerobics to the maximum.