The starting position is lying on your back. Tighten the feet towards you for six seconds, then away from you for six seconds. Do the same exercise six times.
Next exercise. Warm-up exercise. Bend both legs at the knees. Press the bed with your hands and back for six seconds. Do it six times.
Static exercise of deep back muscles. Bend both legs at the knees. Grab hold of the bed and pull the bed with one hand as if to turn it over. Hold for six seconds. Repeat the same with the other hand and do it six times.
Next exercise. Static exercise of deep back muscles. Bend both legs at the knees. Grasp your hands at the height of the navel and spread your arms as if you are going to separate them. Six seconds, repeat six times.
