Exercises for the fund of the abdomen

Today, just for you, we will give you the keys to build the perfect abdomen: exercises for the bottom of the abdomen. Nothing will be left aside, every millimeter of your body will be involved to get what you want.

Therefore, we will approach the lower abdomen.

Exercises for the bottom of the abdomen – making the correct

You know, that little abdomen that can annoy you, let’s say clearly, you hide all day. And well, all this is really finished! It is time to have fun and show your belly without being unhappy. So, to stimulate the abdominal muscle there is nothing better than the lower abdomen.

To achieve the goal, nothing can be easier. Take a carpet, perform the number of repetitions indicated, taking a moment of rest between each exercise for 45 to 60 seconds.

Finally, ideally, perform this complete training from 3 to 4 times a week or choose some exercises and add them to the daily training routine.

Ready for training?

4 exercises for the bottom of the abdomen

Static press at 90 degrees

This exercise is ideal for starting your fantastic training! It easily wakes up the belly and will be able to prepare it for what will follow.

Distribute on the back with the knees bent at 90 degrees and legs flexed. Stretch your arms and support the palms of your hands on the thighs. He breathes deeply and, while exhaling, will contract the abdomen. Above all, it is essential that your feet do not move a millimeter. Hold for 20-30 seconds, then release. Then create 3 consecutive sets of 10 repetitions.

To stimulate the exercise a little, lift your head and raise your back from the floor. Returns to the initial position.

Stretching of the foot

Inspired by Pilates, this exercise will use the same pressure as Pilates and the weight of the foot to complete the abdomen.

Start in the same position as the previous year: lying on the floor with bent legs. The fingers on the right thigh, raise their right knee on the chest and turn the left foot so that they are parallel to the floor. The left foot should not touch the floor. Keep 1 minute and change your feet!

Lift the trunk with the raised legs

It may seem simple, but this movement works excellent for working on the lower abdomen. This time, sit with my knees folded and the feet sit on the floor. Put the palms of the hands behind and turn the forearms so you can tilt back.

Contract the abdomen and lift the feet, the knees bent at 90 degrees. Gently move the legs to the left, keeping the hips on the ground. Keep the corner at 90 degrees, lower your legs, then start again.

Exercises for the Fund of the abdomen – the inverted card

Attention, this is a much more difficult move than it seems. With this exercise, you train the abdomen, but not only! All the muscles of the body are in action. YES!

Then sit with straight feet, your hands just outside the hips, the palms on the floor. Contract the abdomen and with your arms raises the hips, so that they are a few centimeters from the floor. Lightly fold the knees, keeping the heels on the floor, then turn them completely. Finally, try to push the hips as he bends the back. The goal is that your hips can reach their shoulders. It keeps a minute, returns to the original position and repeats itself.

Performs 3 sets of 10 repetitions.

These were some of the best exercises for the bottom of the abdomen.

If you want to know How to train the abdomen at home? I invite you to watch the next video.

Are you interested in sport? So read this article:

Cardio exercises for the abdomen at home

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