The best exercises for the lower abs for girls at home to remove fat and pump up abs in the lower abdomen

A little anatomy and physiology

First you need to understand that each person has his own physiological characteristics. In particular, a tendency to be overweight or have an abundance of adipose tissue. Such people need to normalize metabolic processes first of all. And then start pumping up your lower abs and other parts of the body. If we talk about the structure of the press, it can be divided into 4 parts:

Lower;
Average;
Upper;
Lateral.

The lower abdominal muscles are a continuation of the longitudinal and transverse muscle tissues of the entire abdomen. Moreover, as practice has proven, the lower part is the worst to train and acquire the desired shape and relief outlines. The lower abdominal muscles are much wider than other parts of the abdomen, and the subcutaneous fat layer is much more developed and thicker. But by training this department, we thereby put a load on the lower part of the rectus and oblique abdominal muscles, which over time form into an elastic abdomen with or without cubes - in accordance with everyone’s goals.

Lower abs exercises for girls

Hello friends. Today we'll talk about problems. About those problems that unite many and make them lament about their appearance. In particular, I'm talking about girls and one of the most hated places on the body - the lower abs.

It is no wonder to pump up this part of the abdomen; it is more difficult to remove fat from there. To put it like Master Yoda - I’ll tell you what exercises for girls can pump up their lower abs! And also, what factors influence getting a beautiful and even tummy.

Everyone wants to have beautiful abs, a flat and even stomach, perhaps even with six-pack, but why do they want it so much? It’s clear that this is beautiful and excellent physical shape speaks about a person’s health.

Helpful advice

Simply put, everyone wants to be liked, especially by the opposite sex. Therefore, you need to make every effort to get what you want.

Remember: the more you put in, the more you get, and this doesn’t just apply to training.

Why is the lower abdominal area considered problematic in girls? Because the excess calories that you haven’t burned during the day will turn into fat, which will primarily be deposited in the lower abdominal area. Since important reproductive organs are located there, the body makes reserves according to the natural program. So, this is a natural process, but it doesn’t make it any easier for us.

To get rid of it, it is not enough just to know how to pump up your lower abs. The girls who achieved good results in building their figure combined several important aspects of effective training:

Regular training;
Proper nutrition;
Good vacation.

Let's understand what each aspect includes.

Any of the exercises, including those that we will consider today, must be performed systematically, only then you will get what you want.

Don’t expect results after two, four or even ten workouts, show patience and the necessary perseverance and in a few months you will get results. You can’t skip training, remember to be systematic.

The optimal solution would be to train every other day, alternating classes with a day of rest.

Useful article:

A set of exercises for the abdominal muscles.
How to pump up your oblique abdominal muscles

How to properly and quickly build muscle

Experts have developed entire sets of exercises to pump up different abdominal muscle groups. All exercises can be divided into groups:

You need to pump up your upper abs – raise your torso;
Pump the lower one - raise your legs;
Pump up the lateral muscles - bending and twisting.

When the exercises are done in combination, it helps:

Get rid of a saggy belly;
Make your stomach flat;
Mark the waist line;
Get a toned figure.

But we must remember that you will not get rid of this complex with exercises alone. It is necessary to get rid of adipose tissue and minimize it to the desired parameters. And for this you need to eat right.

How to pump up the lower abs for men

We cannot ignore the strong half of humanity. Unlike girls, young people have much less fat in the groin area, which makes it easier for them to pump up their lower abs. This is explained by the presence of hormonal differences and, in particular, testosterone in the male body. The stronger half can quickly load the muscles until they fail. 8 repetitions of the exercise are enough for a guy, but not for girls. Moreover, this does not mean that men do not need to adhere to a diet. The principle is the same - balanced nutrition + exercises for the lower abdominal muscles.

Find out how to tone up your lower abs and follow the suggested tips. Classes must take place every day. The exercises are still the same that a girl needs to do, but for greater success, men should do them with weights and dumbbells if they feel that the usual load is not enough. For example, perform reverse crunches as recommended above, but with weights on your legs.

Now you have learned how to pump up your lower abs. Training it at home requires a comprehensive approach, including a proper diet aimed at burning fat and exercises for the lower abs. By following all the rules, taking into account the differences between the upper and lower abs, women's and men's training, the first result will be noticeable in 2-3 months.

General requirements for classes

When performing lower abdominal exercises for girls and boys, a number of rules should be taken into account:

Don't tense up;
Don't overwork yourself;
Make sure your back is level and do not arch it artificially;
Make all movements smoothly and harmoniously;
Breathe correctly, inhale when tense muscles, exhale when relaxing;
It's best not to hold your breath;
Monitor the position of the head – at the same level as the spine;
Strict adherence to technique is the key to uniform distribution of physical activity and the elimination of pain in different areas of the body.

Elderly people should pump up their abs under the supervision of a specialist trainer and if there are no contraindications to physical activity. Youth can also practice at home, following all the rules and recommendations.

If pain occurs, it is better to consult a trainer or doctor.

Main conclusions

There is no such muscle as the lower abs. The six-pack under the belly button is an extension of the rectus muscle, and it needs to be worked on to create an athletic belly.
Training is always combined with a diet that excludes foods that contribute to obesity in the waist area.
You should exercise every other day, since excessive stress on the abdomen can cause problems with the spine.
The intensity of performing fitness techniques depends on the girl’s general level of physical fitness.
An increase in muscle tissue volume cannot be seen in a week. You need to train for results for at least 1 month.

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Where to start swinging

You should start pumping up your lower abs with simple exercises at a slow pace, repeating each exercise 4-7 times. Such complexes are called - for beginners. After a week of training, you can increase the load and do repetitions up to 10-20 times. You can also expand the number of exercises to get the maximum effect from them. In the first stages, all exercises should be done as follows:

Movements are smooth and calm;
There is no need to make sudden movements;
Achieve complete relaxation;
Breathe correctly;
Concentrate on execution;
Feel your body;
Control the work of a muscle group;
Repeat certain simple exercises regularly and systematically;
Try to harmonize the work of the brain and muscles.

Many experts advise increasing concentration and immersion in the state of performing physical actions. You should not think about the negative during exercise; all attention should be focused on the work of the lower abdominal muscles and the body as a whole. The focus is on a positive solution to problems with the abdominal muscles.

Variety of approaches to performing exercises

You can easily pump up your lower abs on the floor - without additional objects or exercise equipment. You can also use additional sports equipment:

Horizontal bar;
Sticks;
Swedish wall;
Dumbbells;
Rubber;
Tapes;
Balls;
Jump ropes.

You can choose the best exercises with the help of a trainer or on your own.
The goal is to strengthen the muscle tissue of the lower abs. These actions will promote better tissue circulation and nutrition of every cell in the muscle frame and around the muscle tissue.

The best and simplest exercises are considered to be sitting, kneeling, lying on your stomach and back.

Top 17 best exercises for the lower abs

The most effective and common exercises for the lower abs are:

Birch – raise your legs and pelvis at an angle of 90 degrees and hold for 2-5 seconds.
Imitation of swimming - lie on your stomach, raise your arms and legs and perform circular rotations with them;
Lifting the knees while lying down - hands behind the head, bend the legs at the knees so that the feet completely touch the floor, when inhaling - press the knees to the chest, raising the pelvis;
Scissors - we raise our legs at an angle of 45 degrees above the floor and make horizontal and vertical simultaneous swings with straight legs, simulating the work of scissors;
Twisting – pull the right elbow towards the left knee (legs bent) and vice versa. Raise the body approximately 30-45 degrees;
Bicycle - lying on your back, we imitate pressing the pedals when riding a bicycle, it is advisable that your legs are 45 degrees from the floor;
Swedish wall - using a horizontal bar, we slowly press our legs bent at the knees towards ourselves - the position is hanging on the horizontal bar;
We stretch the muscles - we stretch our legs and arms at the same time, while straining our abs as much as possible;
Simultaneous tension - while lying on your back, we simultaneously tense the muscles of the abdomen and buttocks. We fix this state for 5 seconds, exhale;
Letter V - in a sitting position, raise the torso and legs so that it looks like this Latin letter, linger in this position for 3-5 seconds, lie down in the starting position;
Push-ups - lying on your back, raise your legs 90 degrees, feet parallel to the floor, push your feet up - the higher the better;
Corner in a hanging position - on the horizontal bar we raise our legs at 90 degrees and stay in this position for 5 seconds, lower our legs;
Captain's chair - sitting position, with a straight back, pressing your legs to your chest as much as possible;
Combination of right angle, twisting and letter V - alternate these exercises 3-5 times (in the first stages), 15-20 times after a week of training;
Swiss ball - with the help of a ball, the feet and calves are placed on the ball, hands on the floor, the pose is a bridge, using tension in the abdominal muscles, we try to move the ball closer to the hips;
Vacuum - maximum retraction of the abdomen and fixation for 3-5 seconds - can be done standing, sitting, lying down, on all fours;
Ball Leg Raise – Hold the ball between your ankles and lift your legs at right angles with the ball still in place.

Doing these exercises for the lower abdomen is not difficult, but very useful. You will notice the effect of these actions after a month of training.

As a necessary addition

A system of enhanced cardio training will help to effectively influence the fat layer, strengthen the muscles of the lower abs and achieve relief. This program should be carried out:

Systematically;
With high speed;
With a certain load that makes your heart beat faster.

Such exercises include:

Run;
Jumping;
Push ups;
Aerobics;
Exercise bike.

Cardio exercises are best done at the end of the workout - at the final stage.

Massage will help you achieve the desired effect faster

You can speed up the process of burning belly fat and removing excess water from the subcutaneous folds with the help of massage. It will tighten the skin, break up fatty deposits, and make the body lose weight in certain places. These cosmetic procedures can be done with your hands or with a bowl, leaning its edges against your stomach. Move the saw along, across, in a circular motion - with different pressure intensity.

Also, some experts recommend placing a vacuum jar on your stomach and moving it along the lower part of the abs, this will help restore good blood circulation in the subcutaneous layer, which speeds up the fat burning process. It is recommended to carry out such procedures daily – for 5-10 minutes.

Lower abs exercises for women

The women's site "Beautiful and Successful" continues to help you become irresistible! As always, we try to choose universal exercises for you that work different muscle groups.

Today we will offer you exercises for the lower abs, which together will strengthen and tighten not only the stomach, but also the hips and back.

Important lower abs

Every woman who cares about her health should be friends with exercises for the lower abs.

Exercises for the lower abs can be divided into 3 types: static, isometric and mechanical. If you want to build beautiful core muscles, you should use all three types of training. They will help make your abs strong and give them definition.

Static

Static exercises are exercises in which the muscles tense without moving the joints. That is, our task is to take the correct position, tense the muscle we need (in our case, the abs) and hold it in this position for a certain time. Why should we do this? It's simple, static load makes muscles stronger. Also strengthens ligaments and tendons.

To significantly improve the condition of the lower abdomen, a girl needs to train every other day (3-4 training sessions per week will be enough). Each exercise begins with 15 repetitions in one approach. The starting number of approaches is 2.

Before you start performing fitness techniques for the lower abs, it is recommended to do a light warm-up to warm up the muscle tissue. Squats, bends, and leg swings will help stretch your muscles.

How to pump up your lower abdomen with exercises:

Reverse crunches: Lie on the floor with your arms extended along your body. The lower limbs are raised so that they are perpendicular to the floor. The butt is slowly lifted off the floor, pulling the hips towards the chest. At the same time, the limbs remain straight. In this case, all efforts fall on the press, and at this stage they take a breath. As you exhale, return to the starting position.
Leg raises from a lying position: a person lies on the floor, stretching his arms “at his sides.” Straight legs are raised so that the peak point is perpendicular to the floor. Then, as you inhale, lower your legs to the floor, but keep them at a level of 30 cm from the floor. For beginners, you can simplify the technique by raising the limbs bent at the knee joints.
“Scissors”: you need to lie on your back and raise your lower limbs 35 cm from the floor. Without bending your limbs, you need to make cross movements with them. It is important to ensure that the sacrum does not come off the floor.
The “bicycle” is complicated: you lie on your back, and put your clasped hands under your head. The legs are straightened, raising them by 10 cm. Alternately, the left knee is pulled to the right elbow and vice versa. The back should remain straight and the shoulder blades should be apart.
Leg pull-up: you need to grab the bar with both hands. After straightening the limbs, you need to bend slightly at the sacrum. As you inhale, pull your legs as close to your stomach as possible, trying to keep them straight. Slowly lowering your limbs, rest for a few seconds, and then repeat the pull-ups.

The number of repetitions and approaches depends on physical endurance. A sign of proper training is slight tension in the abdominal muscles. Nagging pain and tension in the lower back, severe tingling in the abdomen indicate a violation of the technique of performing fitness techniques for the press.

Summarize

All abdominal exercises build muscle mass, but have no effect on the breakdown of fat. To break down you need a diet and a certain amount of calories in your daily diet consumed during exercise. When doing exercises for the lower abs, do not forget about other parts of the body, strengthening the muscle tissue of neighboring areas. All abdominal muscles need to be involved in the work. Without this, you will not be able to pump up your lower abdomen.

When doing abdominal exercises, gradually increase the volume and intensity of the exercises, the number of actions performed, and also expand your physical activity with the number of new exercises for the lower abs.

Tips from the professionals

Fitness, bodybuilding and active lifestyle gurus will tell you how to pump up your abdominal area through self-practice.

The press recommends including a bar in your lower body complex. This is a static load that allows you to fully strain the abdominal area and improve the results of your workouts.

To get a beautiful belly, review your diet. You need to remove any flour products, all types of sweets, and carbonated sweet water from it. This food is a source of “empty” calories, which quickly turn into unsightly folds of belly fat.

Perform exercises for the lower abdomen in a lying position. During the training process, emphasis is placed on raising the legs above the floor, since with such a load the rectus abdominis muscle is maximally worked.