How to build lower abs at home? – The question is relevant for the guys and girls, especially in the run-up to the height or the beach season. Pumped lower press is sure to impress the opposite sex, because it is really very beautiful!
In order to successfully and quickly pump up the lower press at home, you need to adhere to the formula: a proper diet + exercise (strength and cardio) = pumped lower press. None of the components of the formula can not be ignored, otherwise nothing happens. Press then you pump up if you train hard, but beneath Zhirkov, unfortunately, no one will notice if you do not eat. Below you will find the basic principles of nutrition and the best exercises for lower abs at home.
How to eat to lower pump press
Says Tom Cruise, the perfect press is not in the gym and in the kitchen!
Calculate your rate of calories.
1/3 received food should be a source of protein, and 2/3 – a source of carbohydrates. Fats should be helpful, especially vegetable.
Drinking adequate amounts of water – at least 2 liters a day.
There are often (6 times per day) in small portions. Be sure to eat breakfast.
How to build lower abs at home – exercise
exercises lower abs at home usloviyahEsli you periodically shake the press, you probably noticed that the lower press harder to pump than the top. This is due to the fact that the bottom of the rectus muscle considerably thicker fat layer, there is less nerves, as well as the main load in daily life and during exercise falls on the upper part of muscle. However, if you do special exercises for lower abs, there are also manifest in time blocks. The best exercises for inflating the lower press at home, are presented below.
1. Reverse Crunch
A popular and effective exercise is to lower abs. Lie on the floor, arms at your sides. Lift your legs up, perpendicular to the torso. Tear off the hips off the floor and drag her hips to the chest, without bending down. Try to take your pelvis only through abdominal muscles. Return legs to “perpendicular to the body.” Reverse twist can be done also with the legs bent at the knees. The number of repetitions 2-3 sets of 10-20. (Doing this exercise on the lower press can be seen in the video at the end.)
exercises lower abs
2. Raise the legs from a prone position.
Another popular exercise for pumping the lower press. Lie on the floor, arms along the body (or head). Lift the leg to the position of “perpendicular to the body”, and then slowly lower, but not completely. Newcomers better to do this exercise with bent knees to reduce the load on the lower back. The number of repetitions 2-3 sets of 10-20.
how to build lower abs – exercise
Lying on the floor, his hands clasped behind his head. Alternately, drag right elbow to the left knee and vice versa. The free leg must be straightened and is parallel to the floor. This is a very good exercise that can be used to pump in the home not only the lower but also the upper abs and obliques. The number of repetitions 2-3 sets of 10-20.
how to build lower abs at home – exercise
Familiar to all from childhood exercise the lower abs. It should lie on your back, arms along or under the loin. Raise your legs at 10 cm above the floor. Making extensive kicks in a horizontal plane as if you cut with scissors. Not lift his head. Perform each exercise as quickly as possible as many times as you can. The number of repetitions 2-3 approach.