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. Pilates Bridge Pulse
2 sets · 12 reps · 20s rest
Lift into a bridge and make small controlled pulses. Keep ribs down and work from glutes, not the lower back.
Steps
Lie on your back with knees bent.
Lift hips into a bridge.
Keep ribs down.
Pulse hips in a small range.
Lower with control.
Cues
Small pulses.
Glutes work.
Ribs down.
Common mistakes
Overarching the back.
Using momentum.
Letting knees cave inward.
2. Side-Lying Leg Lift
2 sets · 12 reps · 20s rest · both sides
Lie on your side and lift the top leg slightly back. Keep the pelvis stacked and toes softly forward.
Steps
Lie on your side.
Stack hips one over the other.
Keep the top leg long.
Lift the top leg in a small range.
Lower slowly.
Cues
Hips stacked.
Small lift.
Control down.
Common mistakes
Rolling the pelvis backward.
Lifting too high.
Tensing the lower back.
3. Clamshell Hold
2 sets · 10 reps · 2s hold · 20s rest · both sides
Open the top knee, pause, and lower with control. Do not roll the pelvis backward.
Steps
Lie on your side with knees bent.
Keep feet together.
Stack the hips.
Open the top knee and pause.
Lower slowly.
Cues
Feet together.
Hips stacked.
Pause open.
Common mistakes
Rolling backward.
Opening too far.
Tensing the lower back.
4. Prone W Squeeze
2 sets · 8 reps · 1s hold · 20s rest
Lie face down with arms in a W. Lift hands slightly and draw shoulder blades back and down.
Steps
Lie face down.
Set arms in a W shape.
Keep the neck long.
Lift hands slightly.
Draw shoulder blades back and down.
Cues
W shape.
Neck long.
Shoulder blades down.
Common mistakes
Cranking the neck up.
Lifting too high.
Shrugging shoulders.
5. Swimming Prep
2 sets · 8 reps · 20s rest · both sides
Reach opposite arm and leg long from the floor, lift slightly, then switch. Keep the neck long.