Cross your shoulders and arms on the ground, raise your legs to a 90-degree angle and lift your buttocks as high as possible.
Extend left and right leg alternately. 3 x 10 seconds.
Plank (on arms and toes) body in a straight line. Hold for 30 seconds.
Tighten abdominal and gluteal muscles 3x
Deep squat 10x.
Feet are forward in a spread position just outside the hips.
Slowly come into a deep squat.
Side plank left.
Lie on your left side.
Arm at shoulder height across the body.
(Place your bottom leg at a 90-degree angle.
Raise your outstretched leg 3 times. Total time 20 seconds.
Bicycle crunch. lie on your back, pull your legs up to 90 degrees, put your hands under your head (lift slightly) tighten your stomach muscles and cycle with your legs for 20 seconds.