How to build a press for a month

Strong abs and lack of fat folds on the abdomen make any figure slim and toned. Pump up the press for a month, doing at least 4 times a week. Daily workouts are not recommended as strengthening and restoration of muscles happens during rest. Adjust your diet, eat porridge, wholemeal bread, fruits, vegetables, lean meat and fish, nuts, seeds, legumes and dairy products. Eliminate sweet, salty, fatty, smoked, fried.

Instruction

1. Lie on the floor, hands behind head, elbows right in the face, legs fix for something sustainable with a sofa, wardrobe and etc. With the exhale lift your upper body off the floor and fully seated. On the inhale return to starting position. Repeat the exercise 20 times.
2. Lie on the floor, hands behind head, legs bent at the knees. On the inhale, fully raise the upper body off the floor, bring your left elbow to your right knee. Exhale lower to the floor. With the next inhalation, raise yourself up and touch your right hand to the left knee. Make 20 repetitions in each direction.
3. Lie on the floor, place palms under the buttocks, raise straight legs up. With an exhalation lift your buttocks off the floor and keep the pose for 2 – 3 seconds on the inhale return to starting position. Repeat the exercise 10 to 15 times.
4. Lying on the floor, place your hands along the body, straight leg raise up. On the inhale lower your legs but do not touch them to the floor. Exhaling, raise your legs back up. Repeat the exercise 15 to 20 times.
5. Go on then, hands behind head, straight leg position at an angle of 45 degrees to the floor. Imitate Cycling for 4 to 5 minutes. Ensure that the angle between the foot and the floor does not rise.
6. Lie on the floor, place hands under the buttocks, raise straight legs up. Feet make a circular motion clockwise, the maximum lowering her legs to the floor but not touching it. Do 10 circles and reverse direction.