These exercises can help improve your physical condition and strengthen your muscles:

• Exercise 1: Lie face down with your forearms on the pillow. Lift your torso so that your elbows are under your shoulders. Keep your body straight and your abs engaged. Hold this position for at least a few seconds.
• Exercise 2: Stand upright with one foot on the pillow. Lift the other leg and lean back. Try to keep the front foot in contact with the ground as much as possible.
• Exercise 3: Sit on the pillow in an upright position. Extend your legs and place one over the other. Cross your arms over your chest and try to maintain the correct posture for as long as possible.