Hip and leg push-ups
Kneel on the bed, open your arms shoulder width, put your hands on the bedstead, and put your wrists in a straight line with your shoulders. The two calves overlap and the center of the body is placed on the pelvis. Exhale, bend your elbows and bring your chest close to the bedstead. Exhale, return to your original position and straighten your elbows. Repeat 15-20 times and work 3 times.
Leg lift sit-ups
Lie on your back on the bed, put your legs together on the bedstead, and your knees form a 90-degree angle. Put your fist between your chin and your collarbone. This will make the strength more concentrated on the abdomen during exercise. Inhale and raise your upper body as high as possible. Exhale slowly and lower your torso. Repeat 15-20 times, ***3 rounds.
Lift your legs up and down.
Lie prone on the bed, pelvis on the bed, legs outward, legs open as wide as hips, toes straight. Lift your legs with the strength of your waist, hips and legs and keep breathing naturally 10- 15 seconds. Then put it down. Repeat 3 times. Lower your legs slowly, don't put them down to the ground at a time. Lift them into the air three times, and then slowly put them down. If you find it difficult, you can start with one leg lifting.
Leg lifting on prone side
Lie on the bed, bend your elbows, palms down, support your body with your forearms and toes, and your abdomen will contract inward. Your head and spine must be in a straight line. Breathe naturally for 20 seconds, while keeping moving, and do it three times. Then lift one leg to one side, keep breathing naturally for 20 seconds, and do the same for 3 times. The left and right legs alternate and repeat.
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