How to build the perfect press

This instruction is for those who want to pump up the nice press "cubes" in the home, with a total of 6-12 minutes a day!

Instruction:

• What you will need:
• sofa
• Willpower and desire
• 6-12 minutes time

1st step:
We sit on the edge of the couch, hands rests on the sofa and straighten the legs in front of him (not touching the floor) and begin to bend to his feet and straighten back, and so 20 repetitions.

Step 2:
Lie on the floor (on the back), head up against the sofa, his hands holding the edge of the sofa and begin to lift your legs 90 degrees to the floor. This exercise is repeated 20 times.

Step 3:
Without changing the position, lift your legs off the floor and carry the well-known exercise bike (feet on weight and seemed to pedal). Also 20 times. Do with it? And you can rest, but not for long 10-20 seconds.

Step 4:
Lying in the same position, continue. Legs bent at the knees, and try to get to as breast knees, performing swaying motion to the chest and back to the floor. Only 20 moves.

Step 5:
Change the position. Feet on the sofa, themselves lying on the floor on his back. Hands together and pulled out his hands to his knees and back - 20 times.

Step 6:
Change the position. Go back to the position of the step 2 hands holding the couch. We get up in the "candle" and kicked perform flex-ion movement up and down as if his feet to throw up and catch the ball - 20 times. Rest 10-20 seconds.

Step 7:
We lay down in the position (step 5) on the back foot on the couch, hands behind your head and turn to the left to the right and do twisting movements to the left (right) hand was as close as possible to the right (left) foot - 20 times.

Step 8:
Then hands together in front of him, without changing the position of doing the same thing, only now we start hand it over right then his left leg - 20 times.

Step 9:
That's all it takes for the press of his dreams.