How to eat to pump up the lower Abs
According to Tom Cruise, the perfect press is not done in the gym, but in the kitchen!
- 1/3 of the food taken should be a source of protein and 2/3 – a source of carbohydrates.
- Fats should be healthy, mostly vegetable.
- Drink enough water – at least 2 liters per day.
- Eat often (6 times a day) in small portions. Be sure to have breakfast.
If you periodically pump the abdominal you probably noticed that the lower press is harder to pump than the upper. This is due to the fact that the fat layer is much thicker in the lower part of the rectus muscle, there are fewer nerves there, and the main load in the daily life and during training falls on the upper part of the muscle. However, if you do special exercises on the lower press, there will also appear cubes over time.
The best exercises for pumping up the lower press at home are presented below.👇
1. Reverse twisting
A popular and effective lower abs exercise. Lie on the floor, hands along the body. Lift your legs up, perpendicular to the torso. Tear the pelvis off the floor and stretch your hips toward your chest without bending your legs. Try to tear off the pelvis only with the help of the abdominal muscles. Return the legs to the “perpendicular to the torso” position. Reverse twisting can also be done with legs bent at the knees. Number of repetitions: 2-3 sets of 10-20 times.
2. Raising legs from a prone position.
Another popular exercise for pumping the lower press. Lie on the floor, arms along the body (or behind the head). Raise your legs to the “perpendicular to the body” position, then slowly lower, but not to the end. For beginners, it is best to do this exercise with legs bent at the knees to reduce the load on the lower back. Number of repetitions: 2-3 sets of 10-20 times.
3. Raising legs in the hang on the horizontal bar. The best exercise for the lower press!
To perform it, you will need a horizontal bar. The essence of the exercise is to raise the legs (straight or bent) above the level of the pelvis. Remember, the higher you raise your legs, the more you can pump up the lower press.
So, grab your hands on the crossbar. With a powerful movement, lift the legs bent at the knees, trying to reach the chest with the knees. Hold for a couple of seconds and slowly lower your legs. Over time, complicate the exercise and raise straight legs. During this exercise, try to avoid swaying the body. Number of repetitions: 2-3 approaches.