Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Crocodile Breathing
2 sets · 30s hold · 10s rest
Lie on your stomach or forearms and breathe wide into the belly and ribs. Let the lower back relax.
Steps
Lie on your stomach or prop gently on your forearms.
Rest your head and shoulders as much as comfortable.
Breathe slowly into your belly and side ribs.
Let the lower back soften on each exhale.
Cues
Breathe wide.
Relax the lower back.
Keep the effort easy.
Common mistakes
Forcing a big breath.
Tensing the shoulders.
Pressing into discomfort.
2. Dead Bug Arm Reach
2 sets · 8 reps · 15s rest · both sides
Lie on your back, brace gently, and reach one arm overhead at a time. Keep ribs down and neck relaxed.
Steps
Lie on your back with knees bent and feet down.
Gently brace your belly.
Reach one arm overhead as far as comfortable.
Keep ribs heavy and neck relaxed.
Return and switch arms.
Cues
Brace gently.
Ribs stay down.
Neck stays soft.
Common mistakes
Arching the back as the arm moves.
Reaching past a comfortable range.
Holding the breath.
3. Bird Dog Reach
2 sets · 6 reps · 2s hold · 20s rest · both sides
From hands and knees, reach opposite arm and leg long. Keep hips level and pause before switching sides.
Steps
Start on hands and knees.
Gently brace your belly.
Reach one arm and the opposite leg long.
Pause with hips level.
Return slowly and switch sides.
Cues
Reach long.
Hips stay level.
Move slowly.
Common mistakes
Twisting the pelvis.
Lifting the leg too high.
Rushing the switch.
4. Side Plank from Knees
2 sets · 15s hold · 20s rest · both sides
Prop on one forearm with knees bent. Lift hips and hold a straight line from shoulders to knees.
Steps
Lie on one side with knees bent.
Place your forearm under your shoulder.
Lift hips away from the floor.
Hold a straight line from shoulders to knees.
Lower with control and switch sides.
Cues
Elbow under shoulder.
Hips lift forward.
Breathe while holding.
Common mistakes
Letting hips roll backward.
Shrugging into the shoulder.
Holding the breath.
5. Glute Bridge Hold
2 sets · 25s hold · 20s rest
Lift hips and hold while breathing calmly. Keep pressure even through both feet and avoid arching the back.