I'm not entirely sure of exercise terminology in English, or whether some of these have common names...
The one my physical therapist had me doing most for strength was one where you lie on your back with the feet on the floor and then slowly lift your pelvis up, sort of rolling your spine gradually until you are in a straight line, keeping your abdominal muscles tense. Then later she had me doing that but with the feet/calves on a swiss ball so I had to keep balance too, and then roll the ball towards me.
Also an exercise where you are on your hands and knees, again with the abdominal muscles tensed so the back is straight, and lift your right arm forward, the left leg backward, and then bring them together elbow to knee beneath you and then the same with the opposite limbs. Also from that hands/knees position to lift up your knees from the mat a little bit.
Then abdominal crunches, and also a similar thing where you don't start lying down but sitting up and then lower your torso and try to hold that position.
Then an exercise where you lie on your belly, tense your abdominal muscles and have your arms with the elbow at 90° and lift the arms up a little, and then move them forward and backward.
Then an exercise where you are lying on your side, tense the abdominal muscles and pull your shoulders and pelvis together a little so that there is gap at your waist.
no subject
The one my physical therapist had me doing most for strength was one where you lie on your back with the feet on the floor and then slowly lift your pelvis up, sort of rolling your spine gradually until you are in a straight line, keeping your abdominal muscles tense. Then later she had me doing that but with the feet/calves on a swiss ball so I had to keep balance too, and then roll the ball towards me.
Also an exercise where you are on your hands and knees, again with the abdominal muscles tensed so the back is straight, and lift your right arm forward, the left leg backward, and then bring them together elbow to knee beneath you and then the same with the opposite limbs. Also from that hands/knees position to lift up your knees from the mat a little bit.
Then abdominal crunches, and also a similar thing where you don't start lying down but sitting up and then lower your torso and try to hold that position.
Then an exercise where you lie on your belly, tense your abdominal muscles and have your arms with the elbow at 90° and lift the arms up a little, and then move them forward and backward.
Then an exercise where you are lying on your side, tense the abdominal muscles and pull your shoulders and pelvis together a little so that there is gap at your waist.