3 best exercises for the lower press

What is the bottom press

This is the lower part of the rectus abdominis muscle. Since both the upper and lower press - it is one and the same muscle, it is impossible to train the lower abs in isolation. In any abdominal exercises work the entire rectus abdominis, but some traffic load over the top, and the other - the lower.

A bit of theory, and you will be able to distinguish what exercises are best loaded with the top press, and what - the bottom.

If you lift the chest at a fixed pelvis (twist, fold, various ups body), heavily load the upper press: the amplitude of its movements more.

To load the lower part of the press, it is necessary to lift the pelvis at a fixed chest. Not just legs, namely the pelvis.

When lifting leg press is also included in the work, but at the same time experiencing a heavy load muscles, hip flexors. To properly load exactly the press, pelvis need tilt back. It does not matter what position you do it.

The video below shows at what point lifting rectus abdominis feet included in the work: when the upper part of the pelvis tilts ago.

That's all you need to know about training the lower press. And now for the exercises.

How to build lower abs

Each exercise will have several options: first the simple complexity; then. Features of technology in different ways the same, differ only in the details.

Select 1-2 you the appropriate exercises in complexity and include them in their training. The number of sets and reps selected individually. Start with three sets of 10 times and gradually increase the number of repetitions.

1. Reverse Crunch lying

horizontal

• Lie on a bench or on the floor. In the first case, grab hold of the edge of the bench behind the head in the second - place your hands along the body, palms down. Also, you can put on the floor behind the head a heavy object, and take up his hands.
• Raise bent knees, so that between the hips and the bench or floor formed an angle of 60-90 degrees. This is the starting position.
• Free pelvis up and lift your lower back off the bench or the floor.
• Slowly lower hips on the bench or the floor, hips - up to the initial position.
• Follow the movement smoothly, without jerks. Inertia makes it easier and makes the exercise less effective.

On an incline bench

Due to the inclination of the load on the press increases. The greater the slope of the bench, the more difficult to do.

With worsening

Hold a medicine ball between your feet and perform a reverse curling on a horizontal surface.

2. Lifting the legs in vise

At the captain's chair or boxes

In the photo exercise shown in two boxes and not on the captain's chair. If your room is not the simulator, you can use this option.

• Place the forearms on the arms of the captain's chairs or boxes, hang, lower the shoulders.
• Bring your knees as close to your chest, tilt your pelvis back. If a person will fall to you by the person at the point of the exercise it should see your ass in its entirety.
• Lower the leg and repeat.
• Perform each exercise slowly and under control. Do not swing, do not lift the legs jerk.

on the bar

• Grasp horizontal bar reverse grip. So you will be able to hung for longer.
• Lift your legs up to thighs parallel with the floor. This is the starting position.
• Pull your knees to your chest. Housing in this case leans back.
• Return the leg to a right angle and repeat.

With straight legs

In this version you lift straight legs. Starting position resembles the letter L, in the extreme point of socks touch the horizontal bar.

3. Folding knife lying in the palm

For this movement, you will need additional equipment: fitball, loops, tape-expander. If there is nothing, you can use an ordinary office chair on wheels.

On fitball or chair on wheels

• Stand lying in abutment, the foot put on fitbol. If you use a chair on wheels, adjust the height so that the palm lying legs are level with the shoulders.
• Bend your knees and pull them towards your chest, pelvis post up, round the back.
• Return the leg to the starting position and repeat.

The TRX-hinged

The TRX-hinged position of the feet less stable than fitball or a chair. Therefore, the load on the press increases.

With expanders

Hook the elastic tape-expander for horizontal bar so that a loop is at the level of your shoulders in the emphasis lying or slightly higher. Stick both feet in one loop. Try to do an exercise in control, not to sway on expanders. Due to insecurity and resistance expander exercise becomes even more difficult.

see also

• 8 short training for a strong press →
• Why are irregular cubes press →
• 5 reasons to download the press stand →