Exercises to strengthen the lower abdomen

Many women face the problem of fat accumulation in the lower abdomen. This is due to the peculiarities of female physiology, and getting rid of it is not easy. Even if the upper part of the press looks toned, the lower zone may remain less pronounced. Let's figure out how to train this area and what to pay attention to.

anatomy of the abdominal press
First of all, it is important to understand that the press is a single muscle that stretches from the chest to the pubic area. The division into upper and lower parts is arbitrary. Cubes on the stomach are the result of the work of tendon bridges, which visually divide the press into sections. However, you can train the lower part if you perform the exercises with the correct technique.

basic principles of training
When doing exercises for the lower press, it is important to concentrate on the technique. Do not lift your lower back off the floor so that the load does not shift to the buttocks. Also, perform the movements slowly, controlling each repetition. Breathing plays an important role: you need to start the exercise on an inhale and finish on an exhale, so the muscles work more effectively.

Effective exercises for home

Straight leg raises
Lie on your back, stretch your arms along your body, press your lower back to the floor. Slowly raise your straight legs to a vertical position, then smoothly lower them without touching the floor. Repeat 10-15 times.

Lowering legs to the sides
Lie on your back, spread your arms to the sides, press your palms to the floor. Raise your legs bent at the knees and slowly lower them first to one side, then to the other. Perform 15-20 repetitions.

Bending your legs on a support
Sit on the edge of the sofa, lean on your hands, stretch your legs in front of you. Slowly bend your legs, pulling them to your stomach, then return to the starting position. Perform 15-20 repetitions.

vacuum for the abdomen
This simple but effective exercise can be done at any time. Pull in your stomach as much as possible, hold this position for 10-15 seconds, then relax. Repeat 10-12 times.

the need for an integrated approach
It is important to remember that it is impossible to locally remove fat from the lower abdomen. Abdominal exercises will help strengthen the muscles, but to burn fat, you will need to add cardio training and review your diet. Regular exercise and a proper diet will help you achieve a flat stomach.

With systematic exercise, you can improve muscle tone and achieve visible results. Do the exercises correctly, take your time and combine strength training with cardio for maximum effect.