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.
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.
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.
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.
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.
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.
If you are determined and want to quickly pump up the press for a month, all you need is to sit on a low-fat diet, daily to get a sufficient amount of cardio to get rid of excess fat covering your belly, and perform at least 30 minutes a day of exercise to strengthen the abdominal muscles.
The press in varying degrees, have each person (the abdominal muscles are activated when walking, tilt, swivel, etc.). Only they are completely invisible because of the layer of fat covering them. Therefore, in order to pump up the press for a month you need to perform regular General developmental exercises that will help reduce the total amount of fat in the body.