Climb the wall
The main thing - regular employment. Train the press at least four times a week for 20 minutes. The most effective exercise - the twist: lying on his back on the floor, lift your legs at right angles, put them on the wall, press the chin to the chest. Imagine that your spine - a snake that slowly curls. Move forward and up, back on the floor, do not open, only the blade. Perform five sets of fifteen times - in the muscles of the abdomen should appear burning sensation.
Break between sets minimum - 5.10 seconds. "If you have recently given birth, perform this exercise with lower amplitude
Fifth column
For an ideal press need not only the abdominal muscles tightened, but are toned stomach, spleen and liver. In order to overcome the stomach fall out, do the exercise "vacuum": standing, place your hands on his knees three times the maximum gather in the stomach.
Do it every morning, and in a month minus 2 cm in waist guaranteed
Strength and joy
Help accelerate the process of aerobic exercise. Only swimming, running and biking can remove body fat, as they say athletes, dry body. But have to do it for at least thirty minutes without a break.
There is a reason
The muscles are formed from protein, and to achieve visible results, emphasis in the diet should be done on him. You should eat at least 500 grams of protein a day - chicken and turkey breast, cheese, salmon, trout, shrimp, mussels, milk 0, 5% fat, soy cheese. Carbohydrates are excluded in any form - even juices and fruits. Forget also about cheese, grilled meat, butter and sweet yogurt.