hip Lift: Kneel, keep your back straight. Raise one leg as high as possible, keeping it at a 90° angle. Lower your legs back to the starting position and repeat 10 times. Then repeat with the other leg.
Plank with leg raises: In a push-up position, then lift your right leg and hold for 1 second. Lower your right leg and lift your left leg.
Lying on your side with a leg raises: Lie on your side while raising your upper leg and slowly bring your leg back to the starting position. Repeat 10 times and then do the same with the other leg.
Plank: Lie on your stomach with your toes down. Pull your arms shoulder-width apart and create a 90° angle. Lift yourself off the floor, hold your torso firm and put all your strength into your arms and toes. Keep your back, buttocks, and legs straight. Tighten your abs, head straight forward or look down at the floor. Breathe evenly and hold steady for about 10 seconds. When finished, slowly lower your arms so that your body touches the floor. After getting used to it, you can increase the time to 20-30 seconds.
Pull-ups of your lower back: This is one of the most effective exercises. Lie on your back with your knees together and form a 90° angle. Slowly bend your knees, lifting your hips off the floor. Hold for 15 seconds then slowly lower your legs.
