If you want to put in order the lower abdomen, all exercises should include leg raises.
One of the simplest technically exercises - leg lifts in a vise. The easiest way to perform it on the wall bars. Stand with your back against the wall, hold hands straight for the bar over your head. Palms facing forward. Strain the press, just pinch the blade. Gently lift the straight legs as high as possible.
Try not to carry out the rise of a jerk. Load on the muscles must be low intensity and prolonged. Muscle fiber media are slow and do not meet for the strength and for endurance. That is why from the sharp quick movements will not be little or no sense.
At the top of lift can be fixed leg for 3-5 seconds, and then just as slowly lower your legs down. Do not hurry, legs can not "throw" down. Sharp jerk can cause injury to your hands.
If you are very difficult to start training with the rise of direct legs, try to raise the legs bent at the knees. At the top of pause and try to straighten them. So, you can gradually increase the load on the press.
Unfortunately, few people have the house wall bars. It successfully replace conventional beam, which can be installed in any doorway. Leg raises the bar on more complicated, because you will not only lift your legs, but also to keep the body motionless behind without support. Thanks to this excellent load stabilizing muscles get housing and oblique abdominal muscles.
If the home is no horizontal bar or wall bars, perform leg lifts in a sitting position. You will need a steady chair. Sit on the edge of the seat. Hands, grasp the chair for a little bit and lean back. Lift your legs up to waist level. In this position, you can make your feet any movement: do smooth swings up and down, reduces and spreads legs like scissors, write circles.
Important in the exercise - keep your feet on weight as long as possible. Do three sets and a very short break between them. Get your abdominal muscles to work the last effort, but in this case you get the desired relief.
If you are sitting exercises with difficulty, reverse twist. Generally, any twisting - is the main exercise for the abdominal muscles. All the rest - various modifications. Reverse Crunch most appropriate exercise for those who are not involved in fitness seriously ever since to help prepare for more heavy loads.
Lie down on the gym mat face up. Extend hands along the body. Legs bend at the knees and lift your thighs perpendicular to the floor. Tighten your abs and pull your knees to your chest. Taz thus must be completely off the floor. Not unbend your knees while driving, otherwise the work will join the quadriceps femoris, which significantly reduces the load on the abdominal muscles. Slowly return back. Make the maximum number of repetitions.
Working on the press, do not forget about cardio. They are needed to burn fat reserves in the lower body. Even the most wonderful news no one will see if it will be hidden under the extra inches on your waist.