1. Sit on the bed and forcefully puff out your stomach. Once fully expanded, hold for 2 seconds before forcefully contracting your abdomen back to its smallest state. Hold again for 2 seconds, then repeat the puffing motion. Perform this cycle 30 times.
2. Lie flat on your back with arms at your sides. Using your abdominal muscles, lift your upper body into a sitting position, then lower back down. If you lack strength to sit up, gently support yourself with your hands on the bed. Repeat 10-20 times.
3. Lie flat on your back with hands at your sides. Support yourself with your head and feet, lifting your abdomen as high as possible. Repeat 10 times consecutively.
5. Stand with legs apart. Extend arms straight forward and upward as high as possible while tilting head and chest backward as far as comfortable. When reaching maximum extension, lower head and bend forward without bending knees, reaching hands toward toes. Then repeat the upward arm, head, and backward body extension. Perform 20 repetitions.
Waist Fitness
The waist is the body's center and significantly influences overall physique. To develop a balanced, toned waistline, perform the following waist exercises.
1. Stand with hands on hips and legs apart. Twist your waist from left to right, rotating your entire body, then from right to left. Repeat 20 times in each direction.
2. Stand with legs apart and bend forward at the waist. Touch your left leg with your right hand, then your right leg with your left hand. Repeat 10 times each.
3.Stand on the floor with hands on hips. First bend your waist forward, then backward, followed by bending to the left and right. Repeat 5 times in each direction.
4. Lie on your back on a bed, knees bent toward your chest, arms spread to the sides. Rotate your torso to the right, touching the right knee to the floor while keeping arms stationary. Rotate your torso to the left, touching the left knee to the floor while keeping arms stationary.Repeat 10 times.
5. Lie on your back with palms supporting your pelvis. Lift your lower body and waist, keeping toes pointed straight. Keep your back, head, and arms on the ground. Alternate bending each leg toward your head without bending the knees. Perform 15 repetitions.