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.
2. Lain on your back, stretch one leg to the floor and flex the other. The hand on the side of the flexed leg supports the head. The other hand goes towards the flexed knee. Perform the exercise on both sides.
3. Lain on your back, flex one leg and stretch the other upward. The hand from the side of the extended leg supports the head. The other hand goes towards the foot of the extended leg. Perform the exercise on both sides.
4- Lift the shoulder blades, feet off the ground, touch alternately the opposite knee with the elbow while extending the other leg upwards. Return to the initial position and continue alternately.
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.