Beautiful, flat and elastic stomach – the dream of many thousands of men and women. Seeking to catch treasured cubes, some people spend all the free time in gym. To have the tightened belt it is optional to visit the gym hall. It is possible to achieve desirable result also at home, it is necessary to perform only all exercises correctly and regularly. So that to pump up the lower muscles of the press, it is possible to use the following set of exercises.
Instruction
1. Before starting the main complex, it is necessary to warm the body to avoid the trauma. Within 5–7 minutes do arms swings, bendings, twist the case. After you feel that muscles were warmed, you can start exercises on strengthening of muscles of the lower press.
2. Lay down on the floor. Put hands under buttocks, bend legs in knees. Then tighten knees to shoulders as far as it is possible, tear off the basin from the floor a little. Then return to the home position. Make 20–25 repetitions.
3. Lying on the plain surface, raise straight legs at an angle in 45 °, press the waist to the floor. Then begin to lower slowly legs down when you feel that the back begins to come off the floor, stop and late in such situation for 30 seconds. Lower legs down, take rest within the minute. Repeat exercise several times.
4. Lay down on the floor, bend legs in knees. Tearing off the neck, shoulders and the upper back from the floor, stretch to knees the chin. At the same time strain press muscles. Stop when you feel tension and burning in the lower part of the stomach. Be late for several seconds, return to the home position. Perform exercise till 15-20 times in 3–4 approaches. Gradually the number of repetitions can be increased.
5. "Bicycle" helps to strengthen muscles of the lower press exercise. Lay down, straighten legs, press the back to the floor, you can get hands for the head. Begin to imitate legs, the movement by bicycle. Make 50 repetitions.
6. One of the simplest exercises for the lower press is usual leg raise from situation "lying on the back". Lay down on the floor, straighten legs, and then raise them up, you can even get them for the head. Then return to the home position. Make 3–4 approaches till 20-25 of repetitions in everyone. The main thing to do this exercise smoothly and slowly, without breakthroughs and abrupt movements. It is possible to raise each leg serially. At leg raise you watch that the waist didn't come off the floor.