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. Dead Bug Arms
2 sets · 8 reps · 15s rest · both sides
Lie on your back with knees bent. Reach one arm overhead at a time while ribs stay quiet.
Steps
Lie on your back with knees bent.
Keep ribs heavy and quiet.
Reach one arm overhead.
Return it to start.
Alternate sides slowly.
Cues
Ribs quiet.
One arm at a time.
Back comfortable.
Common mistakes
Arching the lower back.
Moving both arms too fast.
Tensing the neck.
2. Heel Slides
2 sets · 8 reps · 15s rest · both sides
Slide one heel away and back while the pelvis stays still. Move slowly and breathe.
Steps
Lie on your back with knees bent.
Gently brace the belly.
Slide one heel away.
Keep the pelvis still.
Slide back and switch sides.
Cues
Pelvis still.
Slow slide.
Breathe.
Common mistakes
Arching the back.
Sliding too far.
Holding the breath.
3. Tabletop Hold
2 sets · 20s hold · 20s rest
Lift knees over hips and hold while breathing. Lower one foot if the back arches.
Steps
Lie on your back.
Lift knees over hips.
Keep shins roughly level.
Breathe while ribs stay down.
Lower one foot if the back arches.
Cues
Knees over hips.
Ribs down.
Back quiet.
Common mistakes
Arching the lower back.
Holding breath.
Tensing the neck.
4. Side Plank from Knees
2 sets · 18s hold · 20s rest · both sides
Lift hips from a bent-knee side plank. Keep shoulders stacked and stop before form breaks.
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.
5. Bridge March
2 sets · 6 reps · 20s rest · both sides
Hold a low bridge and lift one foot at a time. Keep hips level and use a smaller lift if needed.