Exercises for the lower abdominal press

If you follow your health, then you should definitely perform exercises for the lower abdominal press. These exercises will facilitate delivery, prevent sagging of the peritoneum after childbirth. Also, the implementation of these exercises in the future will prevent the omission of internal organs. Well, of course, you will become the owner of a tight flat belly!

In this article, we will provide exercises that will strengthen and tighten the abdomen, back and hips.

Parallel Lines

1. We lay down on the back on the floor, raise our legs, bend them in the lap, forming a right angle. In hands for good coordination of movements we take a small ball, we bend in elbows and the ball slightly inclines to the chest.
2. We strain the muscles of the press, we stretch our arms and balls in front of ourselves, lift the upper part of the trunk from the floor, and straighten our legs at the same time. At the same time, the legs are held so that with the floor they are 45 ^° , the arms are held in an extended position parallel to the legs. We freeze in this position for a few seconds. Exercise is repeated 8-10 times.

Rollover

This exercise for the lower press can be called in other words - twisting by the head, which will help to work the lower press, increase the endurance and flexibility of the muscles of the back.

1. Lay down on the back on the floor, hands with the palms down should lie on the floor on the sides of the body, legs stretched. Then slowly raise your legs until they become perpendicular to the up, while the feet should be relaxed. Continue to smoothly lift up your hips and wind your legs. The thumbs of both feet should be pointed at the floor behind the head. We freeze in this position for a few seconds.
2. Now we do everything in the reverse order - straighten our legs until they form a right angle with the body, and only then they are gently lowered to the floor. Exercise is repeated 8-10 times.

Steps climber

These exercises for the abdomen will strengthen both the lower press, and the buttocks and muscles of the back. In addition, this exercise miraculously burns the accumulated fat.

1. We accept the starting position, as if we are going to push-button: we rely on the toes and outstretched arms. We keep the body straight.
2. We pull to the breast the right knee, while we do not change the position of the body, we freeze for a few seconds.
3. We return to the starting position, the same we do with the left foot. Exercise is repeated 10 times for each leg.

Exercises for the press with dumbbells

Well, first you should note that you will need small dumbbells weighing 1, 5-2 kilograms. And now about the exercise for the abdomen, which is also a tool that helps the muscles of the shoulders and hands to keep in the tone.

1. We lay down on the back, we start by the head with dumbbells. Legs above the floor are raised so that the angle is 45 ^° . At the same time, smoothly raise your hands with dumbbells, they should be above the chest.
2. We smoothly return to the starting position. Do not touch the floor with your feet. Exercise is repeated 10-12 times.

And in conclusion: when performing all exercises, make sure that your breathing is correct: exhalation should be carried out for effort. I also wanted to note that the exercises should be performed slowly, only in this case it is considered correctly performed. You should feel how your muscles work.