The lower press isn't the separate muscle, and represents the part of the direct muscle of the stomach. The organism is so arranged that in this part of the body there is the accumulation and conservation of energy in fat. To tighten the belt in this area, besides observance of diets regular trainings will be necessary.
Instruction
1. Before the trainings always carry out warm-up: fast walking, run, jumps through the jump rope, driving the bicycle. Performing exercises, for one approach do from 15 to 30 repetitions. If you for the first time begin occupations or for a long time didn't do them, increase loading gradually.
2. Lay down on the back, bend legs at right angle and you hold them suspended. Enclose hands under buttocks, densely press the waist to the floor. Straighten legs, having directed them forward and up. In relation to the floor their bending has to make 45 degrees. Be not late in this situation. Bending knees and tightening them to the breast, lower legs and lift.
3. Complicate exercise, having placed the ball between legs or having got hands for the head. The movement of legs has to be carried out on the circular curve, like exercise "bicycle", only at the same time by two extremities. Constantly you watch the dense adherence of the waist to the floor.
4. Hang on outstretched arms on the horizontal bar. Legs have to hang down freely down, without touching at the same time the floor. Bending legs in knees, lift them as it is possible above. Knees are in the top point near the breast. Be late so for the second and lower legs.
5. Repeat movements without delays of legs below, carry out them smoothly. Don't pull the basin to the breast and don't twist the case. You watch that the body wasn't shaken as it reduces efficiency of exercise.
6. Lying on the back, connect legs together, slightly bend them in knees and vertically lift them up. Part hands in the parties, having put palms on the floor which, as well as shovels, have to remain densely pressed to the floor during performance of exercise. Lower legs alternately in the right and left parties.
7. To complicate exercise, attach additional burdening on anklebones or record the medicine ball between hips.
8. Do exercise "scissors". Lying on the back, lift straight lines or the legs which are slightly bent in knees and you hold them suspended. Put hands under buttocks, press the waist to the floor. Alternately lift and lower legs. In the lower point the leg has to hold the position parallel to the floor, in top – at an angle 45 degrees, concerning the floor surface.
9. You watch that legs remained on weight, and hands and the waist were constantly pressed to the floor. After "vertical scissors" carry out movements in the horizontal plane, alternately crossing and parting legs.
10. For complication of exercise of the leg in the home position lower below and below with each approach, leaving at the same time the waist densely pressed to the floor.