One of the most difficult tasks in bodybuilding is the formation of relief abdominal muscles, the so-called “cubes” or the press. The muscles of this department are difficult to build up and require special treatment. Next, you will learn how to pump up the lower press quickly and efficiently.

Pumping up the lower part of the press is a task that is relevant for all athletes – both guys and girls involved in “body building” or fitness. To begin with, you should study the anatomical details of this muscle group – this will allow you to do exercises on the lower press with greater efficiency.

Features of the lower press

The abdominal muscle groups are the same for all people, however, the shape and even the number of press cubes for each person is individual. Conventionally, the press is divided into three main departments:

Upper, which works when the case is raised;
The lower one, which acts when the legs are raised;
Lateral, working with inclined movements of the body.
Exercises for the lower press, therefore, will be different types of movements of the lower body. A well-inflated lower press eliminates a sagging belly, gives shape to a male figure and forms a waist in girls. Before starting classes, all athletes should remember that it is impossible to quickly pump up the lower press without correcting nutrition.

Lower press and proper nutrition

Experienced bodybuilders say that the correct lower press is done not so much in the gym as in the kitchen. To pump up the lower press at home, you should strictly adhere to certain nutritional rules. Even if you train the press for days on end, you will not achieve results if you do not eliminate the layer of fat on your stomach. You can pump up beautiful relief abdominal muscles, but if they are not visible behind a layer of fat, the meaning of such an “invisible” press will be very vague.

Therefore, the primary task is to eliminate subcutaneous fat on the abdomen: it should remain no more than 10%. Achieving this is not difficult – for this you should first go on a diet, and then stick to a balanced diet, combined with intense training. In order for a girl to pump up her lower press, she needs to completely give up sweets, as well as carbonated high-calorie drinks.

The basic nutritional rules for the formation of the press are as follows:

Strictly calculate your daily calorie intake and eat according to it, so as not to gain excess weight;
A third of the food taken should consist of protein (protein) of animal and vegetable origin (it is better if the meat is of dietary varieties – poultry, rabbit, veal);
Two-thirds of the diet should be carbohydrates (you need to use only healthy “slow” carbohydrates contained in raw rice, whole grain bread, vegetables, cereals);
Fats should be a small part of the diet and be predominantly vegetable;
It is necessary to consume a sufficient amount of liquid – at least 2 liters daily;
You need to eat in small portions 6 times a day, breakfast is a must.
Press swing theory
The main condition for all abdominal exercises is the correct technique, otherwise, instead of inflated cubes, you will get discomfort, and possibly even severe back pain. To pump up the lower part of the press (as well as the upper one), you need to properly distribute your breath: all exercises are performed on the exhale, and on the inhale, the muscles should be relaxed.

Low back pain can occur even with absolutely correct exercise: if the pain is not too strong, they can disappear completely when the abdominal muscles get stronger and accumulate strength. However, if the pain continues for more than a few days, you should not do the exercises – you should consult a doctor to identify problems in the lumbar back.

You should not use too complex a set of trainings – just choose a few of the most effective and simple exercises for different abdominal muscle groups. You also do not need to perform too many approaches: to begin with, you can perform 3 sets of 15-20 repetitions of one exercise.

Let’s move on to practice
How to pump up the lower abs in the gym, your trainer, mentor or fitness specialist will tell you better. We will consider the most effective exercises for pumping up the abdominal muscles at home, although by and large the exercises in the gym and at home do not have fundamental differences.

The main exercises for the lower abdomen are as follows:

Traction of the knees to the stomach in the prone position. This is the most elementary exercise, but it must be done correctly. Hands are placed behind the head, legs are bent at the knees, feet are on the floor. From this starting position, pull up knees to the chest with a slight elevation of the pelvic region.
From the same position, the exercise “scissors” is performed. The extended legs are slightly parted to the sides, then crossed among themselves.

Another good exercise is twisting. To do this, the starting position is taken while lying with hands behind the head, then the upper body rises: with the right elbow, you need to try to reach the left knee. After that, you should return to the starting position and do a similar exercise with your left hand and right foot.

Exercise called “bicycle”. Lying on your back, your knees rise up and the pedals of an imaginary bicycle spin.
To get started, these four exercises will be enough. Later, you can complicate the complex by using inclined benches or other simple props.

Another way to pump the lower press, in addition to exercise and proper nutrition, is intensive cardio training. Cardio training is a set of exercises that are performed consistently and at high intensity. This complex launches fat burning processes: in a month of exercises performed at the speed that is optimal for you, you can drive off all excess fat and pump up a clear relief press of the necessary elasticity and hardness. Cardio training includes intense (explosive) push-ups from the floor, bouncing from a lying position (burpee) and other speed exercises.