First of all, you will need to perform a variety of abdominal exercises, but while adhering to strict symmetry, that is, to do the exercises without bias to any side.Only in this case, all may come in the desired shape.
you can be engaged in the gym at the gym and at home.This is the first exercise that will help train the press: first, take a lying position with his hands clasped behind his head and his legs bend at the knees.Begin to raise your upper body so that every time you lift your elbows touch your knees.In the first stage, do not exceed ten or fifteen exercises.Increase them only gradua
lly (up to 30, then to 40-and so on).The main thing is not to take on an impossible burden, otherwise instead of smooth press you will achieve a muscle strain.In addition, to achieve the effect of rapid holds classes every day or two.It is better to carry out 4 days a week, 15 exercises, than then, recollecting himself, to spend at a time 60.
second exercise: Lie on the floor and slowly lift your legs up to upright position.Then slowly return to the starting position and repeat.This methodology will strengthen the muscles of the lower press.However, it should be noted that rock it harder than the upper press.The fact is that in this area, in principle, no matter how trained in any way the muscles.During one exercise you can perform 2 or 3 sets of 8-10 each exercise.
This is a special exercise for the oblique abdominal muscles: lying on your back, bend your knees, and feet are brought together.Tilt feet first right, then left, and vice versa.Each time try to squeeze feet as close as possible to the floor.Hands while holding his head and make sure that all load accounted for most press and the minimum - in the muscles of the neck.
gradually accelerate the pace of your workouts, try for a moment to carry out another approach.