1 – Reverse Crunches

1. Lie on your back with your feet on the floor, open to the width of your pelvis, your arms along your body and your palms on the floor.
2. As you inhale and exhale, lift your pelvis off the floor and push your legs towards the ceiling. The swing is minimal; the pelvis rises because it is pulled by the abdomen.
3. Important: Do not feel fatigue in your back!
4. Return to starting position.

Repeat 10 times.

2 – Static Contraction

1. With back and buttocks on floor, place legs on chair and elbows behind neck.
2. As you breathe in and out, lift your shoulders and head slightly off the floor, keeping your abdomen in.
3. Hold this position, countering the weight of the head, which wants to go down, with the work of the hands, which want to go up.
4. As you exhale, keep your chin down. Remember to stretch the spine as much as possible.

Hold the pose for 10 seconds. Repeat 3 times on each side.

3 – Chair Sit-Ups (Transverse Abdominal)

This exercise works the transverse and oblique muscles.

1. Lying on your back, place your right leg on the chair with your calf firmly against the seat and your right hand under your head.
2. Lift your bent left leg towards your torso.
3. Bring the outstretched left arm towards the outside of the knee and breathe out, trying to push the leg outwards while the arm resists the movement.
4. In the same position, place your arm on the inside of your knee and, while exhaling, try to move your leg outwards.

Hold this position for 10 seconds. Repeat 3 times on each side.

4 – Chair Exercise for Obliques

In this exercise, the muscles work isometrically (without stretching or shortening).

1. In the same position as the previous exercise, with your left leg on the chair, lift your right thigh and bring it as close to your abdomen as possible.
2. Cross your hands and place them on your knees.
3. Exhaling, try to bring the leg towards you as your hands try to push it down. Belly in, the leg should not move.

Hold this position for 10 seconds. Repeat 3 times on each side.

5 – Girdle Exercise

Get a fitness band. If you don’t have one, a belt will do.

1. Lie on your back with your right calf resting on the seat.
2. Lift your left leg and pass the belt under your foot. Your hands should be at knee level.
3. Grasp the belt and bring the toe down, then extend the leg as far as possible and bring it towards your torso.
4. Hold for 10 seconds and repeat 3 times. Then switch legs.
5. Release the belt and hold the position without extending the abdomen. Exhale. Repeat 3 times.

6 – Chair Crunches (Deep Abs & Glutes)

1. Lying on your side, bend your left leg, place your foot on the edge of the chair and place the other leg under the chair.
2. Raise your left arm straight: the hand is on the knee. Try to push it outwards. Repeat 3 times on each side.
3. Keeping your stomach in, try to lift your leg under the chair and hold this position for 10 seconds.

Repeat 3 times on each side.

7 – Chair Sit-Ups (Rectus Abdominis)

1. Sit on the edge of the chair and try to stretch the column as much as possible, like a thread pulling you upwards.
2. Look straight ahead and place your hands behind the chair, arms outstretched.
3. Raise your right thigh, leg bent, as high as possible, concentrating on stretching your back. Hold this position for 10 seconds.
4. Extend your right leg and hold for 10 seconds.

Repeat 3 times for each side.

8 – Chair Ab Exercise: Push-Ups

1. Keep back straight and abdomen in. Stand on all fours in front of a chair leaning against a wall.
2. Place your straight right leg on the seat. Then place your left leg on the seat.
3. Squeeze your buttocks to keep your back straight.

Hold for 10 seconds. Do 3 repetitions.

9 – Chair Crunch

1. Lie on the floor and place your legs on a chair, bent at 90 degrees.
2. Breathe in and, as you breathe out, pull your stomach in and lift your shoulders off the floor.
3. Take care not to force the neck. Inhale and return to starting position.

Do 10 crunches and repeat 3 times.