You may do 10-100 repetitions of each of these abdominal strengteners. See if you can get up to 300 per day! Your back will love you! Consult your doctor if there is any discomfort in doing these exercises.
Lay on back with knees bent and feet on floor. Hands clasp behind neck to conform to the curve. Lift chin to ceiling with abdominal muscles.
2. BASIC PLUS
In addition to the basic move, tilt pubic bone towards bottom of rib cage at the same time. Bring pubic bone and bottom of rib cage towards each other.
3. BASIC PLUS TWIST
Lay knees to right or left. Perform Basic Plus in this position. Switch to other side.
4. LIFT AND TWIST
Lay on back with knees bent and feet on floor. Hands clasp behind neck to conform to the curve. Lift and bring right elbow to left knee. Release slowly back down. Then lift and twist to other side with left elbow to right knee.
5. LEG LIFTS
Lift legs until they are 90ª to torso. Use abdominal muscles to lift feet towards ceiling. Release slowly.
6. THE PLANK
Lie face down. Place forearms by your sides. Lift torso and legs as you balance on your toes and forearms. Breathe. Hold for 60 seconds.
7. ABS WITH A ROLL
Assume basic position. Place rolled blanket between knees. Left feet off ground so that lower legs are parallel with floor. Lift and twist as elbow goes towards opposite knee. Squeeze knees as you lift and twist. You may also straighten legs 90ª to torso and squeeze as you lift and twist.