This group includes a variety of movements based on bringing the body to the hips or vice versa. Lifting the torso puts the greatest load on the upper part of the rectus muscle, and lifting the legs – on the lower. This makes it easier to perform exercises based on leg raises. It is with them that it is best to start training the press.

Leg raise exercises
Standing knee raise. To perform the exercise, you need to stand up straight. With one hand, for example with the right hand, we hold on to the chair, the second hand is on the belt. From this position, it is necessary to slowly raise the left knee, pulling it towards the chest. When performing the exercise, you need to ensure that the leg is bent at a right angle. In the final position, it is necessary to linger for a few seconds, and then slowly return the leg to its original position.
Lying leg raise. The exercise is performed lying down, the legs are slightly bent at the knees, the heels rest on the floor, and the arms are extended along the body. From the starting position, it is necessary to slowly raise the legs without changing the angle of their bend. No need to strive to throw your legs over your head, just raise them a little, until the moment when you clearly feel muscle tension. We linger in the final position for a few seconds, slowly return to the starting position.
Bent leg raise. In a prone position, we raise our legs, bent at the knees, at a right angle, while the hips should be perpendicular to the floor. From the starting position, we slightly pull the legs to the body, without changing the angle of their bend. Do not try to bring your knees to your chest, the feeling of tension in the rectus abdominis will tell you when to stop. Usually, when performing this exercise, a small ball is used, which is clamped between the knees. But you can do without it.
Straight leg raise. We lie down on the floor, leaning on our arms bent at the elbows. From this position, it is necessary to slowly raise the outstretched legs, so that a small angle forms between the floor and the legs. When performing this exercise, you do not need to ensure that the legs are at right angles to the floor or that they are drawn to the chest, just lift them up and you will already feel how your muscles work. In this position, you need to freeze for a few seconds, and then slowly return to the starting position.

Body-based exercises
In this group of exercises, training the rectus abdominis and especially its upper part, includes lifting the body and the so-called “twisting”. Professional trainers believe that beginners should not perform a full torso raise from a prone position. Exercise puts too much stress on the spine. In addition, a weak press when performing this type of exercise often makes the back work instead of itself. That is why, especially for people involved in sports not professionally, “twisting” was invented. “Twisting” differs from lifts in that, while performing this exercise, you do not need to completely raise the body, it is enough to raise only the head and shoulders.
“Twisting”. Starting position: lying down, legs bent at the knees, the entire foot rests on the surface, hands behind the head (or along the body). From the starting position, raise the head and shoulders. The back from the middle to the waist should be pressed to the floor. Performing this exercise, you need to try to raise the upper body straight up. No need to strive to reach your knees, the load on the muscles will be sufficient if, while doing the exercise, rise up until you begin to feel the work of the abdominal muscles.
“Twisting” with bent legs. The exercise is performed with the legs bent at the knees at a right angle. In this case, the hips should be perpendicular to the floor, and the arms behind the head (or along the torso). We raise the head and shoulders, the back from the middle to the waist remains pressed to the floor. Don’t try to reach your knees, just lift your upper body straight up.