Classes should be regular. Will you perform on a daily basis as something of exercise or a few times a week will be to organize enhanced training - you decide. But before each class must be warmed up. It is best to perform a run. If this is not possible, do a simple workout.
Although there are many complex, more effective exercises, do not forget the classic classes at the press. Most conventional exercise - is, for example, raising the upper body. Lie on the mat, legs bent at the knees, hands behind his head. Tear off the blades off the floor and go up to the feet. This exercise should be done 15-30 times, can be in several approaches.
Alternate previous exercise with the raising of the body with the rotation. Starting position is the same, but with the rise try to reach your right elbow to left knee and vice versa. Should be made 10 times on each side.
Good news strengthens the lower lifting straight legs. Make sure that the blades fixed on the floor and his feet were straight.
After some time training, when your muscles become stronger, you can try to keep the area.
There are also more complex exercises to help pump up the lower abs. Sit on the floor, bend your legs and hug their hands. Now straighten your legs forward, both arms to the side. Hold for a few seconds so. This exercise not only the press but also on the balance. Do not forget also about the even breathing - during difficult exercises you can involuntarily detain him. This should not be allowed.