If you have problems with your back, this exercise is a great alternative to squats. Lie down on the floor, bend your knees and pinch your fingers behind your head. Start lifting your shoulders and torso from the floor, without lifting your back. Exhale and lower your torso back. Inhale while holding the press. Do 10 repetitions.
2. Lifting the legs
These are the best exercises to tighten your lower abs. Lie on the floor and put your hands on the sides. Stretch your legs straight, then start lifting them when you exhale until they stand upright. Then inhale and begin to slowly lower your feet to the ground and stop about 2.5 cm from the floor. Do 10 repetitions.
Climbers are aimed at several muscle groups, especially the basic muscles of the abdomen. Start with a push-up and put your hands on the width of your shoulders under your chest. Remember that your posture should be straight. Bring one leg, bent at the knee to the chest. This is the starting position. Then start quickly switching legs, expanding the curved leg until the leg becomes straight. Continue the exercise by switching legs. Do 10 repetitions with each leg.
Planck uses every muscle in the body, develops the basic force and increases your overall stability. Arrange the body in a straight line and stabilize yourself on your forearms. Keep the position as long as possible.
5. They sat down and stood up
Avoid this movement if you have problems with your back. Lie down on the floor, bend your knees. Put your hands behind your head and lift the upper body, on exhale, until the trunk and hips form a V-shape. Then start slowly returning the body to the back. Inhale and repeat. Do 10 repetitions.