We list the exercises for the three groups of abdominal muscles that need to be pumped. Use them in the system, exercising three times a week for an hour.

Lower Press
Lie on your back. Place your hands along the body. Tear the legs straight off the floor and gradually lift them to a 90 degree angle. Try to tear your buttocks off the ground. In this position, you need to stand a little, then slowly lower the pelvis and legs down. Perform in 3 sets of 12 times.

Upper press
The starting position is lying on the back, the waist is tightpressed to the floor, legs bent at the knees, feet firmly on the floor, hands closed on the back of the head. Do not tear your lower back from the floor, you need to slowly raise your body. Reduction occurs only in the upper part of the trunk. It is recommended 50 repetitions in 3 approaches.

Lateral muscles
Take the same starting position as inprevious exercise. The only difference is that the elbows should touch the floor (being bent behind the head at the back of the head). Your task - alternately touch the elbow of the opposite knee (right elbow of the left knee and vice versa). It is necessary to make 3 sets of 30 times for each pair of elbow-knees.