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. Modified Curl-Up
2 sets · 6 reps · 5s hold · 20s rest
One knee bent, hands under lower back. Lift head and shoulders slightly without flattening the spine, then lower slowly.
Steps
Lie on your back with one knee bent.
Place hands under the lower back.
Brace gently without flattening the spine.
Lift head and shoulders slightly.
Hold briefly, then lower slowly.
Cues
Hands support back.
Small lift.
Spine stays neutral.
Common mistakes
Flattening the lower back.
Pulling the neck forward.
Lifting too high.
2. Side Plank from Knees
2 sets · 15s hold · 20s rest · both sides
Lift hips from a bent-knee side plank. Hold a clean line and stop before the shoulder or back gets sloppy.
Steps
Lie on one side with knees bent.
Place the elbow under the shoulder.
Lift hips into a straight line.
Hold while breathing.
Lower before form breaks.
Cues
Elbow under shoulder.
Hips lifted.
Clean line.
Common mistakes
Letting hips sag.
Shrugging the shoulder.
Holding after form breaks.
3. Bird Dog Hold
2 sets · 5 reps · 10s hold · 20s rest · both sides
Reach opposite arm and leg, then hold. Keep hips square and imagine balancing a cup on the low back.
Steps
Start on hands and knees.
Reach one arm and the opposite leg long.
Keep hips square to the floor.
Hold without shifting.
Return and switch sides.
Cues
Hips square.
Reach long.
Back quiet.
Common mistakes
Rotating the hips.
Arching the lower back.
Rushing the hold.
4. Bear Hover
3 sets · 10s hold · 25s rest
From hands and knees, brace gently and lift knees a few centimeters. Hold steady without rounding the back.
Steps
Start on hands and knees.
Tuck toes under.
Brace gently through the belly.
Lift knees a few centimeters.
Hold steady, then lower.
Cues
Knees barely lift.
Back flat.
Breathe quietly.
Common mistakes
Rounding the back.
Lifting hips too high.
Holding the breath.
5. Standing Pallof Press Without Band
2 sets · 8 reps · 15s rest
Clasp hands at chest, brace, and press arms forward while resisting trunk movement. Use this as a control drill.