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. Supine Brace Breathing
2 sets · 25s hold · 10s rest
Lie on your back, breathe into the ribs, then gently brace as if preparing for a cough. Keep the neck soft.
Steps
Lie on your back with knees bent and feet down.
Breathe slowly into your ribs.
Gently brace as if preparing for a cough.
Keep neck and shoulders relaxed.
Hold the brace while breathing calmly.
Cues
Breathe into ribs.
Brace gently.
Neck stays soft.
Common mistakes
Bracing as hard as possible.
Holding the breath.
Tensing the neck.
2. Glute Bridge
2 sets · 12 reps · 1s hold · 20s rest
Lift hips with glutes, pause, and lower slowly. Keep pressure even through both feet.
Steps
Lie on your back with knees bent and feet flat.
Press both feet evenly into the floor.
Lift hips by squeezing the glutes.
Pause briefly at the top.
Lower slowly with control.
Cues
Feet press evenly.
Glutes lift hips.
Lower slowly.
Common mistakes
Arching the lower back.
Pushing mostly through one foot.
Letting knees cave inward.
3. Side-Lying Hip Abduction
2 sets · 10 reps · 20s rest · both sides
Lie on your side and lift the top leg slightly back, not forward. Keep pelvis stacked.
Steps
Lie on one side with legs long or slightly bent.
Stack hips one above the other.
Move the top leg slightly back.
Lift the top leg without rolling the pelvis.
Lower slowly and switch sides after the set.
Cues
Top leg slightly back.
Pelvis stays stacked.
Lift small and steady.
Common mistakes
Letting the leg drift forward.
Rolling the hips backward.
Lifting too high and losing control.
4. Dead Bug March
2 sets · 8 reps · 20s rest · both sides
Brace gently and lift one foot at a time from the floor. Keep the movement small and steady.
Steps
Lie on your back with knees bent and feet flat.
Gently brace your belly.
Lift one foot a little from the floor.
Set it down quietly.
Alternate feet with steady control.
Cues
Brace gently.
Lift small.
Set foot down quietly.
Common mistakes
Arching the back.
Lifting the knee too high.
Rocking side to side.
5. Quadruped Fire Hydrant
2 sets · 10 reps · 20s rest · both sides
From hands and knees, lift one knee to the side without twisting the pelvis. Use a small range.
Steps
Start on hands and knees.
Gently brace your belly.
Lift one knee out to the side.
Stop before the pelvis twists.
Lower with control and switch sides after the set.