First of all, work on this muscle group should begin with preliminary fat burning, and upon reaching the desired result, already move on to gaining relief and shape. To burn excess fat mass, you should use both regular abdominal exercises and aerobic exercises – running and cycling. If this problem does not exist for you, immediately proceed to a set of exercises for the press.

Do not forget that such isolated muscles as the “lower press” do not exist at all. There is simply a “lower abdomen”, the largest muscle that comes to this area is the rectus abdominis, and smaller muscles also fall on this area. One way or another, in the end, you will have to load all the muscles of your abdominals.
Exercises for the lower part of the press
Raising the legs, in the prone position – in fact, one of the classic exercises for pumping the lower press, gives a good load.
Starting position – lying down, hands behind the head, we lift straight legs to an angle of 90 degrees.

Pulling the knees to the stomach is a fairly simple and easy exercise, so you should do at least 30 repetitions in one approach.
Starting position – lying down, hands behind the head, legs bent at the knees, feet lying on the floor – we pull the knees towards the chest, slightly raising the pelvis.

Incline Leg Raise – The advantage of this exercise is that by changing the angle of the board, you can adjust the intensity of the load on the lower press. The greater the angle of inclination, the greater the load.
Starting position – lying on a bench, hands hold on to the bench in the head area (an easier option is in the hips area). We perform the lifting of straight legs, controlling the load with the muscles of the press.

Lifting the legs on weight – the exercise is performed on the horizontal bar or wall bars.
Starting position – free hanging on the horizontal bar, raise straight legs at an angle of 90 degrees in relation to the body, then slowly lower them down.

Raising the knees on the uneven bars or a special block – perfectly works out the lower part of the abdominal press, while not heavily loading the back muscles.
Starting position – arms bent at the elbows, forearms lie on the bars or on the armrests of the simulator, legs are straight. Leaning on the armrests, bend the legs at the knees and pull them to the stomach.

Along with working on the lower press, you can include in your program the necessary exercises for the lateral press, read about how to pump up the lateral muscles of the press here.

To get the desired effect, you should include at least 2 exercises in one workout. If your task is to pump up the lower press cubes, and not just drive off excess fat, you should perform exercises with an additional load, for these purposes you can use special weights with straps, they are conveniently attached to the leg and do not interfere with the exercises.