Stand upright and lift your legs
Start by standing straight, 2 legs as wide as your hips, 2 arms down along your body. Lift your left knee to your hips, and at the same time, swing your right hand forward and your left hand behind. Keep your body straight, eyes facing forward.
Lower your left foot and repeat the movement with your right knee, swing your left hand forward and your right hand behind. Maintain a steady posture, move slowly and rhythmically, combined with steady breathing throughout the training process.
Always keep in mind to tighten the abdominal muscles when lifting legs to increase the effectiveness of activating core muscles, maintaining better balance and reducing pressure on the lower back. Perform 2-3 rounds, each round 20 slow steps.
Sit down and stand up
This movement helps strengthen leg muscles, improve balance, and effectively activate the abdominal muscle group.
Start with a sitting position on the front edge of a solid chair, 2 feet firmly placed on the floor. Slightly tilt your body forward, gently tighten your abs.
Use force from your heels to stand up, try not to use your hands, knees or any other support points. When lowering yourself, use your hands to adjust your posture to sit down in the chair slowly and controlled.
To increase the difficulty, you can perform the movement of standing up with one leg or holding an extra weight. Perform 3 sets, each set from 8 - 12 repetitions.
Push-ups with walls combined with abdominal muscle tightening
Performing push-ups against the wall while tightening the abdominal muscles will help strengthen the upper body and abdominal muscles.
Start with a straight standing position, about arm length apart from the wall. Place both hands shoulder-to-shoulder apart on a flat surface. Stretch your abs and bend your elbows to lower your chest near the wall.
Push the person back to the starting position, keep the movement slow and controlled. Perform 2 to 3 rounds, 10 - 15 repetitions each round.
