 The LIRT group performed very low intensity and volume exercises i.e. 1 set per exercise. Exercises started with participants lying on a firm surface, with the back supported, knees bent and feet flat on the floor. Then, participants performed the following exercises: 1 inhaling and exhaling and then isometrically contract in gluteal and abdominal muscles for 20 seconds and relax; 2 raising the head, lifting the chin and shoulders toward the chest for 20 seconds and relax; 3 raising one knee towards the chest and raising the head and shoulders likewise in the second exercise for 20s, relaxing, and changing the leg.; 4 raising both knees towards the chest in the same time that raise the head and shoulder off the floor during 20 seconds and relax. 