How to pump the bottom press. Exercises on the bottom of the press

Bring yourself in shape - a natural desire on the eve of the opening of the beach season. An important area of the body, which is always in sight and which, by the way, is difficult to hide even under clothing - is the stomach. By the standards of beauty in girls, it should be flat and pumped up, the guy - pumped up to beautiful cubes. And now all begin to home bodybuilding, in order to look like Miss and Mister of the World on any beach in the summer.

When is it worth starting to do the exercises? Naturally, the sooner, the better, and preferably do not stop them ever. If the situation is triggered and your press hides behind a thick layer of fat, then it will be difficult to correct the situation even for a month. But if you just slightly recovered over the winter - this is corrected in two weeks, provided that you continue the exercises even when the effect will completely suit you.

So, the upper part of the press is pumped as standard. But the exercises on the bottom of the press know not all. Moreover, many do not see the need to pump the bottom press. And in vain: this press supports the upper part, creates an effect of smartness. And for girls, the inflated lower part of the press is very useful: it will be easier for them to give birth in the future.

By the way, if you perform the exercise on the bottom press just under the count, as well as on the upper one, then you are unlikely to achieve the result. Here the main thing is not the number of times, but the quality of performance. Better do a little, but it's good.

So, the first exercise is done on the floor. We lie down, lift our head slightly. Hands should lie quietly along the trunk. Do not help yourself. We lift the legs as high as possible, hold as much as we can, then lower it. Try to do so at least 10 times.

How else can I pump the bottom press? The exercises are the following: again, the position is lying. Only hands this time are folded under the gluteal muscles. Legs bent at the knees should be tightened 10 times to the shoulders as much as it will turn out.

Lessons should last at least 15 minutes a day to pump the bottom press. Exercises are done with the soul. Of course, this is difficult, you need to force yourself to get rid of excess lazy fat. However, if you do not change your way of life, then in appearance, nothing will improve. Slenderness is achieved through hard and hard work, and the bottom press is not the most difficult.

So, we can give you some more recommendations on how to pump the bottom press. Exercises are quite difficult to perform, but incredibly effective. You can hang on the crossbar, make sure that the feet do not touch the ground. After this, take a bend and unbend legs at the knees. Suitable for this type of inflation and exercise such as scissors. The starting position is lying. Raise your legs and cross them, and then spread them apart, imitating the work of the scissors. Repeat this exercise should be about 10 minutes.

What else will help pump the bottom press? Exercise, which is familiar to everyone: it is called "Bike". Only to do it you need not as usual, and keeping your feet at the very floor. You will feel how much more difficult this is than the standard "bike".

Pumping the lower press, however, like the upper press, is not an easy process. He vividly confirms the saying: "Beauty requires sacrifice." But believe me, it's worth it. By the way, girls who engaged in their press in their youth, can easily recover their figure after pregnancy and childbirth. That it is impossible to tell about those at whom muscles of a stomach or belly always were flabby. By the way, and some exercises on the lower press not only make your stomach flat, but also improve posture. In any case, having overcome difficulties, you will notice that the result is impressive! By the way, to make it easier for you to pump the lower press at first , exercise should be done positively, try to more often represent your slender figure.