There are a few secrets of beautiful and press flat. One of them is the best exercise - the rise of direct legs or knees on the crossbar. Heavy exercise, but what to do! However, it is more effective than other lead to your goal.
Second Council. Never try to do more exercise than you can. Indeed, more often is better. Press works in tandem with the muscles - flexors hips. Press, according to sports physicians can overcome only 12-20 approaches. When you are trying to do more than 15-20, there is a risk that all other approaches will be implemented at the expense of the flexor.
Abdominal muscles very easily reduced, which means that they can bleed quite often - up to 5-7 times a week. If the goal - a flat stomach, the additional weights in principle is not necessary. Will be quite enough of body weight.
In one training can work with all the abdominal muscles. But be attentive to their inner feelings. Pay special attention to the waist - it should not be discomfort or fatigue during the next execution of the approach. And one more rule - always adjust the load smoothly, without unnecessary jumps - from workout to workout.
Do not get involved in a variety of chemicals and biological agents. On the face of things can be very beautiful, but inside your body will simply killed. It's like a beautiful apple, that's just inside the worm-eaten. And you need it ?!
Also, do not forget about good nutrition. Again, it all depends on your initial training and characteristics of the organism. If you're doing it right, but there is no result - should refer to the sports doctor. He will pick you need a diet, nutrition, optimum load and individual exercises.