How to build your lower abdomen

How to build your lower abdomen
 For the full formation of the abdominals to work through three zones: the upper press, side, and bottom. For each of them there are exercises to be performed. Focusing on the bottom of the press, use the following series of exercises.
 Basic exercises that you can perform in the gym - ups crunches on weight. You can also perform this exercise on the bar, but in this case it will take a lot of effort to maintain the body in balance and to avoid the effect of "pendulum" - body swaying from side to side.

Place your back against the back of the simulator and firmly grasp the handles. Your elbows and back should be the main points of support. Give your body a chance to hang freely. Sharp flapping lift your legs up so that the toes of your feet up to eye level. If this exercise is too difficult for you, do the crunches with legs bent at the knees. In this case, do not seek up socks feet and knees only.

You can also use the exercise "bike". Lie on the floor on a gym mat, and then lift your legs up, leaning his elbows on the floor and hands. Do your feet movement, identical cycling. You can also use the exercise "scissors". Lie down on your back in the same position as in the previous exercise, and then lift your legs off the floor at an angle of thirty degrees. Hold them in this position, then slowly wave to them, carrying out movement "scissors" for two or three minutes. Perform eight sets of four repetitions in each set.

Take a breather in five to seven minutes, and then rewound his hands behind his head and gently tilt the chin. Bend your knees and pull the knees while lifting your shoulders off the floor. When performing this exercise with the power draw in the stomach while exhaling all the air that is in the lungs. For maximum effect, make it a rule in each exercise exhale as much as possible with the power of air and stretch your abdominal muscles.

Tags: press, stomach, part of the