How to pump up the press

You can do all the exercises in a row to work out the abdominal muscles well, or choose a few suitable ones and include them in your workout.

1. Crease to the legs
Lie on your back, raise your legs and arms at a right angle.
Lift your shoulders and pelvis off the floor, touch your feet with your fingertips.
Slowly lower yourself back to the floor.
Repeat 20 times.

2. Scissors
Lie on your back, pull your navel towards your spine and press your lower back to the floor.
Raise both legs up to an angle of 45 degrees, point out the toes.
Start slowly crossing your legs. Do 10-15 reps for each.
You can complicate the exercise by throwing expander loops on your legs.

3. Frog crunches
Sit on the floor with your weight on your sitting bones. Lean back to maintain balance, bend your knees and lift your feet off the floor.
Exhale, pull your navel towards your spine and lean back, opening your arms and straightening your legs.
Inhale as you return to the starting position with your knees at your chest.
Repeat 20 times.

4. Bicycle
Lie on the floor, press your lower back to the floor, put your hands behind your head.
Pull your knees up to your chest and lift your shoulder blades off the floor.
Straighten your right leg low from the floor, and turn your body to the left side, touching your left knee with your right elbow. In this movement, the entire chest turns, not just the elbow.
Do the exercise on the other side. This is one repetition.
Do 25 reps.

5. Reverse crunches
Lie on the floor, place your arms on either side of your body, palms down.
Raise your legs, bent at the knees, so that they are located at chest level.
Lift your hips off the floor, lifting your legs higher.
Lower your legs back to the floor and repeat 2-3 times.
Do not use momentum, the movement must be made due to the muscles, so do it slowly.