That your stomach was flat, it is necessary to carry out the following special exercises.
1. To swing a press
Cling feet to the battery or to the lower part of a sofa, a hand for the head and let's shake. Highly it isn't necessary to lift the case. Make so many time, how many you will be able, and then add on 2 times a day. Till 40-50 times are good to reach, and then gradually to increase to 100.
2. To lift the case
Other effective exercise for a press. It is necessary to lay down on a bench or on a firm couch so that feet were on a floor (as though you sit). Take the thick book, like the encyclopedia and, holding it at a breast, lift the case - for a start at least 15-20 times. This exercise can be carried out and on a stool, having set up under a back another.
3. To twist a hoop
If press strengthening first of all builds stomach muscles, a hoop - a way to a slender waist. You twist 10-15 minutes, gradually leading up till 20-30 minutes. Speak, the hoop with weighting or thorns is best of all, but it is possible to begin with the simple. Here after all the main thing - to begin!
Attention! This exercise has a number of contraindications. For example, it can't be carried out if you have a predisposition to omission of an internal. It is necessary to consult with the doctor.
4. To raise knees
Absolutely simple, but too effective exercise. In a standing position serially raise the feet bent in knees. Lifting of a foot needs to be done slowly, at the expense of press muscles and as it is possible above, then straighten a foot and as slowly lower.
At first at you 2-3 times will turn out to make hardly it, but then business will go better. It is desirable to finish number of liftings till 30-40 times for each foot.
Will be suitable for at whom the press is a little trained, but I got lost under a grease layer. Lying on a back, feet are bent in knees, to extend hands forward. Slightly raise a trunk, being as though twisted. Having reached tension in the field of a press, be late into the account "time - two" and fall. Begin at least with 5 repetitions. Till 20-25 times are enough to reach.