With the change of seasons, especially with the onsethot summer, every girl starts to think about the time to put the body in order. Naturally, the question arises, how correctly and quickly to create a beautiful flat belly relief? Undoubtedly, the best way to achieve the desired forms will help effective physical activity. You can train at home or in the conditions of a sports club, but the most important thing is to do it right. And it is here that newcomers are faced with the main mistake. Not everyone knows that there are separate exercises for the lower press, which are somewhat different from all known and familiar. Only given this nuance, you can achieve an ideal result. Surely you are wondering why so, we guessed right? To begin with, it is necessary to clarify some points about the press. The fact that it is a whole group of muscles, each of which requires an individual approach to training. That's why, if you want the complex of sports lessons at home or in the hall to be effective and bring the desired result as quickly as possible, exercises for the lower press should have a different degree of load than those needed for any other part of it. This is often overlooked and carried out the usual upgrades of the hull in the hope that this will help to achieve harmony. And then they wonder why the lower abdomen does not go anywhere, because it takes so much time and effort to train? All the blame for ignorance of the structure of the body and, as a consequence, improper performance of exercises. To form a beautiful thin waist, it is necessary to work out not only the upper but also the lower press, as well as the group of oblique muscles of the abdomen. If with exercises for the upper group everything is clear and wrong with what and how to perform, even a beginner is quite difficult, then the question of how to work with the rest requires a separate careful consideration. But before proceeding to the next section of the article, it should be noted that exercises alone on the lower press or other parts of the abdomen are not enough to achieve a slender girl's waist. As much as you want, but you have to adhere to the principles of rational nutrition and diet. Only a complex of all these measures, including effective physical activities at home or in the gym, can realize your dream to lose weight and achieve a beautiful relief of muscles. 
Basic recommendations for doing exercises
The simplest way to work out the side parts of the abdomen,which are just the same and responsible for the formation of the waist. To properly load this area of the muscles, it is enough to regularly bend the sides, stretching the sides well. Also, all kinds of corners and twists are perfect. You can combine them with the exercise on the upper press, picking up the case alternately in one direction, then in the other. Such a complex will allow you to see the first results faster and inspire new feats in the struggle for the beauty of the figure. The upper press, as everyone has long and well known, swings classically. The main purpose of training is to lift the body from a prone position. It is best to do this not completely, but only a few centimeters away from the floor and lingering in this position for a couple of seconds. Yes, so the load will be higher, but who said it will be easy? But how nice it will be without any embarrassment, we can say with pride, undress on the beach, showing a slender and tight waistline! But work only with oblique muscles and the upper abdomen - this is not the whole complex of necessary loads. Just the same with the lower press, things are a bit more complicated. And first of all it concerns those of you who prefer to study at home, and not with an instructor in a sports club. The fact is that it is difficult for an untrained person to perform at least one approach of exercises to the lower press. And for a quality muscle training, they need to do a minimum of two or three for twenty repetitions in each. This is due to the fact that the lower abdominal region tends less often in ordinary life and is not strengthened without special loads. But in addition, just doing exercises for the lower press for women, adhering to the basic algorithm, is not enough. Several mandatory recommendations should be considered. Why is it important to follow the rules? Everything is explained by the fact that it is quite difficult for a newcomer to determine whether he does everything correctly, correctly calculate his own forces and so on. Therefore, pay attention to the tips given below. Especially it concerns those women and girls who want to study at home and, accordingly, without the help of a professional instructor.
As mentioned above, the greatest effect oftraining you will achieve if you do exercises for the lower press and other parts of the abdomen at least in two sets of twenty times. This need is caused by a specific feature of this group of muscles: they are quite resistant to fatigue and need a decent tension for training, unlike the rest. 
Exercises designed for any level of preparation
If you have not done sports before ordid not pay enough attention to the waist and abdomen, then to get the desired harmony, you need to start with a simple. Remember: the best exercises are not the ones that are very difficult to perform, but those that you feel pleasantly tired from. After all, it's important not just to start working on your own body, but also to get results. And if you immediately take on excessive load, then quickly lose all combat fuse. Here are a few options that you can arrange in your own way, so that thanks to the selected set of exercises, the bottom press is tightened, and the waist again becomes an "aspen".
It doesn't matter what kind of training you dochoose for yourself. It is also not so important whether you will be exercising at home or in the gym with an attentive instructor. The key is to train correctly and regularly. Don't expect instant results. Do not run to the mirror the next morning after the first lesson, sighing in disappointment and seizing the chagrin with another chocolate. You can be instantly transformed only with the wave of a magic wand. But this only happens in children's fairy tales! Therefore, use a centimeter to measure your waist before starting the first lesson and write down the number. Now forget about it for a whole month and just follow the selected set of workouts. Believe me, the measurement in thirty days will surprise and delight you very much, but only if you approach the classes with all responsibility and do not neglect the diet. Only through effective and regular exercise will strengthen and tighten your lower abs, and you will be able to boast of a flat and sculpted belly in a fairly short time! We advise you to read:
