If you want to build strong muscles, then you need to train five times a week, gradually increasing the complexity of exercises and increasing the number of repetitions.
Your feet slightly apart and relax. Strongly tighten your abdominal muscles. Stay in this position for ten minutes, then relax. This exercise can be performed freely moving around the room.
Stand facing the wall, lean hand. Leave to the side and back right leg, raise your left arm up and arch your back. Repeat the exercise, leaning against the wall with his left hand, leaving back and to the side left leg and raising right hand. Repeat three times.
Lie on your back, bend legs in knees, put your hands under your head and slightly raise the torso. Exhale vigorously and lift the body to the legs, and on the inhale return to your starting position. Repeat ten times.
Lying on the back, slightly lift the body. On the exhale, tilt it to the raised and bent in knees legs. On the inhale take the case back, your feet on the floor is not lower. Repeat this exercise seven times.
Turn over on your stomach, lean on something at the elbows, stretch out your legs. Alternately lift right and left foot. You can similarly perform this exercise in a circular motion in a clockwise direction. This exercise will repeat five times.
Take a starting position lying on stomach, stretch hands forward. Slowly lift the body together with the arms and legs to the point until you feel tension in the abdomen. Repeat three times.
Sit on a chair, squeeze the feet, the stool, standing in front of you, raise it above the floor. Hold on weight about ten minutes. The abdominal muscles must be tensed. Lower gently the stool. Repeat five times.
To help those who wish to build a press in a relatively short time, developed a variety of programs with different exercises, which are presented in the form of videos.
For best results, contact the fitness center to a qualified instructor who will help you to choose a set of exercises at the press, in accordance with the peculiarities of your health and physique.