First of all, you will need to perform different exercises, but following the strict symmetry, that is, to do the exercises without bias in any direction. Only in this case everything can come into a desired shape.
To do as you can in the gym at the gym and at home. Here is the first exercise that will help to train the press: first, adopt the prone position, clasp your hands behind your head and bend your legs at the knees. Begin to lift your upper body so that every time you lift your elbows touch the knees. In the first stage do not exceed ten or fifteen exercises. Increase them only gradually (up to 30, then to 40 and so on). Most importantly, you should not take on a heavy load, otherwise instead of a smooth press you will only succeed in stretching the muscles. In addition, to quickly achieve the effect of classes every day or two. It is better to run 4 days a week for 15 exercises, than then, recollecting himself, to hold for 60 times.
Second exercise: lie on the floor and slowly raise your legs up until reaching the vertical position. Then slowly return to the starting position and repeat the exercise. This technique will strengthen the muscles of the lower press. However, it should be noted that to swing it harder than the upper abs. The fact that in this area, in principle no trained whatever way muscle. One workout you can perform 2 or 3 sets of 8-10 exercises each.
Here are the special exercise for the oblique abdominal muscles: lie on back, bend feet in knees and feet brought together. Tilt legs, first right then left and Vice versa. Each time, try to keep your feet as close to the floor. Hands hold behind head and ensure that the entire load as much as possible had to press and minimally on the neck muscles.