Lie on your back, bend your legs at the knees, and put the foot on the floor. Hands folded behind his head, elbows looked in different directions. Begin to raise the shoulders and head to the knees, then return to the breath in its original position. At the same time, make sure that the waist is not detached from the floor. This is a standard drill press. To pump up the oblique muscles when lifting body makes a turn to the right and to the left.
The next exercise is similar to the previous one, only the legs bend at the knees and lay eggs on the chair seat. Do not strain your neck muscles, or feel pain after school.
Next, sit on the floor, legs somknite and bend at the knees. Stretch your arms in front of you and as you exhale lean back 60 degrees, go back to the breath. Make sure that the neck was in line with the spine, hands and did not fall to the floor.
Turn on the right side, right hand put on the floor in front of him as a prop. Left hand clasped behind his head. Pull legs forward, while the right-hand bend at the knee. How can I raise above his head and left shoulder, fix the position and slowly lower yourself back. Do this exercise many times as necessary. Roll over on the other side and repeat.
To work with the lower pressure, lie down on the floor and lift both legs and pelvis up, but without jerking. Need to feel as reduced muscle.
It is useful to perform side bends with dumbbells in her hands. With this exercise works the intercostal muscles.
When doing the press should give more attention to the technique of execution, rather than quantity. Only properly made to quickly and effectively build muscle belly.