We first recall the basic rules. Engage regularly, at least 2-3 times a week, and ideally - every day. Be sure to make a preliminary workout. If you do not have time, just 7-10 minutes to jump rope.
Doing the exercises, keep the press on their toes and watch technology - take care of the lower back, do not make any sudden movements. At the end of a workout, take a stretching exercises.
Stick to small dietary restrictions: forget about the fat and calorie food and the campaigns in fast food cafe. During a workout, drink more water. All of the following exercises to do at least 25-50 times.
Starts and stops training exercise on the curl. Lie on the floor, put his hands behind his head and his legs bend at the knees. Press your lower back to the floor and make sure that it does not come off the floor. Tighten your abs and slowly raise and lower torso. Chin down to the chest.
Then go to the diagonal curl. Starting position - the same thing. Now tighten your abs and try to get the left hand elbow knee of the right leg. In this position Freeze three seconds. Repeat 30 times in each direction.
Proceed with reverse twist. Lie on the floor, hands behind head, legs bend at the knees and lift the right angle. Tighten your abs and bring your knees to your chest. Then stretch your legs and raise them as high as possible, while taking his lower back on the floor. Now it is possible to adopt the initial position. Do 25 repetitions.
Now do the twist with a pause. Starting position - as in the first exercise. Lift shoulders off the floor, stay in this position. Then lift even higher again and Freeze. Down go down in reverse order, pausing in the same places. Do 25 repetitions.
Following the effective exercise of domestic complex for the press - a bicycle. Starting position - as in the first exercise. Lift one leg, bending it at the knee. Pull the other leg parallel to the floor. Now do movements like pedaling a bike, changing the position of the feet and summing the elbow to the corresponding knee.
After the bike comes the double-twisting. Starting position - as in the first exercise. Lift the torso and legs towards each other. Do at least 25 repetitions.
The last exercise for the press - on all fours. On the exhale, relax the press, and the maximum inspiratory gather in the stomach and a Freeze in this position for 15 seconds. Repeat 25 times.
Drill press should become a habit, because only regular execution guarantees results.