First describe the structure of the abdominal muscles. Press is a complex of muscles that includes three areas:

upper abdominal muscles;
lower abdominal muscles;
lateral or oblique abdominal muscles.
Next, describe the most effective exercises for girls at each of these muscle groups. In most cases, you need to swing a press in a prone position.

Core Workouts – top press
Pump up the press - for women 1Classic curl – the position of lying on the floor, legs bent at the knees, hands behind your head. Upper torso lift up to 20-30 centimeters from the floor, in this position, freeze for 3 seconds. Do 2 sets of 15 movements. For larger loads you can use the ball.

Pump up the press - 2 for womenCamber – lying on your stomach, legs extended, arms linked behind his back. Raise your upper body, taking her higher and higher from the floor, fixate, do 5 slow breaths. 2 sets of 10 movements.

Pump up the press - for women 3leg raises in the prone position – the exercise of force on the pump press is performed lying on your back with your legs extended straight. Legs slowly rise up, becoming perpendicular to the floor surface. 1 sets of 10 movements.