1) Lie on your back with your legs bent and your feet on the ground. Lift your upper body (similar to sit-ups) and feel your abdomen tighten. Stretch out your hands and swing left and right alternately to grab your ankles. Each group 15 times. The four groups are separated by about 20 seconds.

2) Make the next plan according to your physical condition, grab the arm of the horizontal bar (similar to pull-ups) and do leg lifts. At the beginning, lift one leg and both legs (as far as possible) upward, each group 10 times, each group 15 to 20 seconds.