These exercises should be performed only if you don’t have back pain.
They all must be done very slowly.
1. Isometric abdominals: lain on your back, with a pillow under your head, place your hands on your thighs and, lifting your head off the floor, push against your thighs without lifting the lower back.
Variant: support the head with the hands, lift the dorsal area without lifting the lumbar region. Hold the position for ten seconds. Repeat the exercise several times.
5- On your side, with your knees bent, hold your hands behind your head, lift sideways and then return to the initial position slowly. Perform the exercise on both sides.