How to shape the lower part of the abdominal muscles?

Finding the best exercise for shaping the lower part of the abdomen is not always easy. This article will help you build a really good workout.

Before we get to the three exercises, it is important to learn some basics in training for the lower abdominal muscles.

 The first thing you must understand is that the load on the area of your body will help you burn fat around her. To clear them, you have to burn fat throughout the body. If you have a lot of extra pounds to lose, then the best workout for the lower abdominal part will help you. This also applies to those who have to lose a few pounds. Just you must first remove the fat, no other way.

 The good news is that the stable workout will help you tighten the muscles in that area, and when you reduce the percentage of fat in your body, they will emerge.

 Remember that training abdominal muscles is different from that of others. If you work for biceps, you probably do 3 sets of 10 reps for a few different exercises. For the lower abdomen, you should do a special series of exercises with little rest in between. It is called circular abdominal workout.

 Here are some of the best exercises to load the lower part of the abdomen:

1. ''Walk''
 Lie on your back and place your hands under your buttocks. Raise your legs to a vertical position. Set the abdomen in a position where you feel that your muscles are tense. Then remove one leg below, so as to be a few centimeters from the floor. Hold for a second, then return leg to starting position. Do this with the other leg. Alternate them in this way and do 10-20 reps of each.

2. ''Inverse'' crunches

 Lie on your back with your hands under the buttocks. Lift vertical feet, then bend your knees an angle of 90 degrees. Set the abdomen in a position where you feel that your muscles are tense.

While keeping your knees at the same angle, slowly remove your foot until you reach a few inches from the floor. Then move your knees to your chest and tighten your tummy while doing this. Repeat.
  
3. Raise legs
 Lie on your back with your hands under the buttocks. Raise your legs to a vertical position. Set the abdomen in a position where you feel tension in the upper abdominal muscles. Then remove the legs so that they are just above the floor. Hold this position for a few seconds and then return your legs to the vertical position. Repeat.

All three exercises are part of the best possible workout for the abdominal muscles. If you have back problems in performing them, you should seek medical attention.

4 exercises for abdominal press

Importance of the muscles of the core is large in the rest of the body. Without stability in the abdomen to achieve the goals it is impossible to offer workout crunches with which to grow healthy and strong muscles.

 The exercises consecutively with three circular workouts.

1. Crunch presses with dumbbell 
 Lie on your back and bend your legs at the knees. Hold the dumbbell with outstretched arm above his head. Perform crunch ups.

2. Crunches with weight
  According to your level of experience, choose a suitable weight. Beginners could use disk weighing 5 kg, advanced 20 kg.

3. Lift the legs


 Lift the legs forward and up then lift them awry. Advanced you can use ankle weights 2.5 kg.

4.  Side presses
In this exercise, the range of movement is relatively small. About your side and lift both your upper body off the floor and lower body. Hold for a second in the up position.
 

Seven most effective exercises

Experts say that there is nothing magical about the exercises. From them you get what you give as effort. This does not mean that you have to push yourself for hours every day. You just have to work smart.

Experts believe that not all exercises bring equal benefit. Some really are more effective than others for different reasons-loaded multiple muscle groups are suitable for a large number of people or melt calories more efficiently.

1. Walking

Each workout should include cardio exercises that strengthen your heart and burn calories. And walking is something you can do anywhere, in any time, without special equipment.

It is not just for beginners. Even advanced can make solid workout by walking.

"Brisk walking may consume 500 calories per hour," said Robert Gotlin, director of orthopedic and sports rehabilitation at Beth Israel Medical Center in New York. Since the overthrow of the pound must burn 3,500 calories you will need in 7 hours of walking, if you do nothing else.

Start gradually and moderately. Take short walks until you get within a few hours if you have enough time.

2. interval Training

Whether you're a beginner or a veteran, the inclusion of interval cardio exercises to your workouts will significantly improve your fitness level and will help you burn fat.

The way to do this is: give all by yourself for a minute or two, then remove the pace for 2-10 minutes depending on how long your workout will be and how much time you need for recovery. It would be great your whole training exercise is made ​​up of such intervals.

3. squats

Strength training is essential, because the truth is that the more muscle you have, the more calories you burn. Best power classes are those which work different muscle groups and Squats are one of them. They loaded quadriceps muscle, hamstrings and glutes.

4. zap

As well as Squats, they loaded all the major muscle groups in the lower body: buttocks, thighs and calves. Attacks and helps to improve body balance. How to do them properly? Take a large step forward, keeping your spine in a neutral position. Bend your knees in front of about 90 degrees, with the aim to drop weight on the toes of your back foot, whose knee should touch the floor.

5. push-ups

If you do them correctly, push-ups can improve the condition of the chest, shoulders, triceps and even abdominal muscles. Pushups can be done by people of various physical level. There are different options to make the exercise harder or easier.

6. crunches

Who does not want a flat and shaped belly? Crunches are a good choice for loading this area of ​​the body. There are many different variations of this exercise. Strive to do the most difficult of them, so you need some iterations to be loaded. Do not overdo it with hundreds of crunches a day, simply because it makes no sense. Train abs 2-3 times a week.

7. Rowing with barbell or dumbbells

This exercise exercises all major muscles of the upper back, and biceps.

Technique

These seven exercises are great, efficient choice. Crucial is the way in which they perform. Poor technique can change the whole exercise, so cause harm. View videos from the internet, ask an advanced person in the room. You just have to do them correctly. 

The best exercises at home

No need to be a member of a fitness club to train fully.
You can burn calories and strengthen muscles without expensive coaches. Exercise at home with a fitness plan that does not require expensive equipment. Put on a pair of sneakers and find a little space to make a workout for the whole body.

 Calisthenics
To prepare a complete fitness workout plan that focuses on strength training, aerobics and flexibility. Add calisthenics exercises as part of training for strength. This includes jumps, lifting the lever, push-ups and bending. Such movements require little space and minimal equipment. In addition to building muscle mass, exercise to calisthenics increased and heart rate.
 Exercises for the main part of the body
Exercises for the main part of the body does not require equipment, you can even perform most of them barefoot. These activities power training improves posture, balance and stability, and give tone the abdominal muscles. Do exercises that train several of the 29 muscles of the main part of your body as a plank, crunches, glutes bridge.
 Jogging
If you have a treadmill or cross trainer, jogging is a great way to make your workout for the lower body while you raise your heart rate and burn a significant number of calories.
 Jumping Rope
Jumping rope is an exercise considerable effects that really shaped calves. Also works for the biceps with small circular movements. With or without jump rope, this is the perfect exercise if you have a small space. Face the challenge burn more calories with double skipping rope, jump twice as high and turn the rope twice for every jump.
 Weight lifting
According to the "American Council on Exercise" lifting barbells and dumbbells can provide you with the most effective way to gain power. Dumbbells are inexpensive and easily stored, you can work with them at home as well as in the gym. Start with basic movements such as rolling, paddling, side lift, presses and flaiys. Strength training with weights twice a week non-consecutive days.

ABS WORKOUT

DO 5 CYCLES. 2-3min. rest between cycles and 10sec. rest between exercises.

1.  Touch Toe Sit Ups 30reps













2. Knee Hugs 15reps

3. Bicycles Crunches 50reps

4. V-SIT UPS 10reps

5. Crunches 30reps

6. Lying Leg Lifts 20 reps

7. Jumping Rope 1min.