It is possible to make small variations to the above-described exercises to train the obliquos and lower abs.
OBLIQUOS: lie with your back ground, keeping your knees at a 90 degree angle and your hands behind your head; now, as your right leg stretches forward, your right elbow must go towards your left knee by doing a slight torsion of your trunk. Repeat the movement on the other side, stretching forward your left leg and turning on the right side slightly.
The exercise proceeds by continuously alternating the two positions, in a more or less rapid succession.
Do at least 3 series of 20 repetitions (10 per side), pausing for 30 seconds after each series.
Attention: do not make any effort with your neck and avoid making abrupt movements with your back. A small torsion is enough to do the exercise correctly.
LOWER: lie in supine position, with your legs straightened upwards, perpendicularly to the ground, and your hands under your glutes. Slowly move your legs down towards the ground, but without touching it and then pull them back up, in the starting position.
Do at least 3 series of 15 repetitions, pausing for 30 seconds.
Attention: avoid lifting the lower back area, which must always adhere to the ground and always try to keep your legs straight.