Raising the knees
The exercise works the lower abdomen, while improving control in the hips and pelvis.
Start with your back down, knees bent 90 degrees. Exhale and lift your knees slightly toward your chest, then slowly lower them. Do 3 sets of 10-12 reps each, resting 45 seconds between sets.
Tilt your belly to one side
This exercise helps strengthen the affected ribs, tone the waist and support better posture.
Lie on your right side with your knees bent. Place your left hand behind your head and exhale as you lift your shoulder toward your hips. Lower down, then switch sides. Do 2 - 3 sets of 12 - 15 reps on each side.
If you have lower back pain, focus on small movements and keep your breathing slow and steady. If the bed is too soft, a yoga mat spread on the floor will be a suitable choice.
Place a small towel or pillow under your lower back as a cushion and do similar exercises. This helps you have enough support to keep your spine comfortable. At the same time, you can focus on precise and controlled movements.
Just a few minutes of gentle, scientific exercise on the bed every day can help increase strength, protect the back and reduce belly fat safely. Perseverance is always more important than intensity to achieve this goal.
