The stomach is the problem zone at many people in the world, it has no bone corset and to muscles it is simple there is nothing to keep. It is possible to pump up the press only regular trainings, and ten minutes a day for this purpose are quite enough.
Instruction
1. Lay down on the floor, bend legs in knees and rest them against the floor. Put hands for the head. Do raising of the case on the exhalation, reducing prelum abdominale muscles. The back at the same time has to be roundish, the chin isn't pressed to the breast. Make thirty - forty repetitions.
2. From the same home position lift the case, touching by the elbow of the opposite knee. At each rise replace the elbow and the knee with others, repeat exercise on twenty times on each party.
3. Without changing the home position, slightly place legs (that between them there was the distance not less than thirty centimeters). Put palms one on another and try to keep step with outstretched arms forward, bringing them as it is possible further the basin. At the same time don't fall by the floor at return. Repeat forty times.
4. Lay down on the back, raise legs and bend them in knees. Put hands under the basin. From this situation pull knees to the breast, lifting at the same time the basin. This exercise involves muscles of the lower press. Repeat not less than twenty times.
5. Lying on the back, raise legs (it is possible to bend slightly in knees), hands - under the basin. Push out the basin up, straining stomach muscles. Thus try to do it smoothly. To repeat twenty times.
6. From the back-lying position bend knees and put both legs on the right side. Put the left hand for the head, right - on the stomach. Pull the elbow of the left hand to legs, lifting the case. Repeat fifteen times and replace the party.
7. Bend legs in knees, bring hands to legs. On the exhalation part hands and straighten legs, without concerning any, others the floor. Repeat twenty times.