1 - Begin with the modified curl-up: lie on your back with one knee bent and the other leg straight, placing your hands under your lower back to maintain a neutral spine.
2 - Brace your core gently, lift your head and shoulders slightly off the floor without rounding your lower back, hold briefly, then lower with control.
3 - Move to the side plank: lie on one side with your elbow under your shoulder and your knees bent or legs straight depending on your level.
4 - Brace your core and lift your hips so your body forms a straight line, holding the position without letting your hips sag or rotate.
5 - Move to the bird dog: start on hands and knees with your spine neutral and your hands under shoulders and knees under hips.
6 - Extend one arm and the opposite leg until they are in line with your torso, keeping your hips level and your core braced.
7 - Hold briefly, return with control, alternate sides, and complete all movements with slow, stable, pain-free form.
