Daily grind

Cat-Cow

1 set × 10 reps

Pelvic Tilt

1 set × 10-15 reps

Shoulder Roll

1 set × 2×10 reps

Glute Bridge

1 set × 2×10 reps

Dead Bug

2 sets × 2×6-8 reps, 2×6-8 reps

Plank

1 set × 2×20-30s

Leg Raise (Side)

2 sets × 2×8 reps, 2×8 reps

Knee-to-Chest Stretch

1 set × 30s

Child's Pose

1 set × 60s

Side Bend Stretch (Seated)

1 set × 2×30s

Leg Raise (Side)

1 set × 2×10 reps

Glute Bridge

1 set × 3×12 reps

Dead Bug

1 set × 2×12 reps

Plank

1 set × 2×30-40s

Superman

1 set × 2×15-20s

Plank

1 set × 3×40-60s

Glute Bridge (Single-Leg)

2 sets × 2×8 reps, 2×8 reps

Dead Bug

1 set × 2×12 reps

Side Plank

2 sets × 2×20-30s, 2×20-30s

Crunch (Reverse)

1 set × 2×10 reps

Plank (Shoulder Tap)

1 set × 3×40-60s

Side Plank

2 sets × 2×20-30s, 2×20-30s

Mountain Climber

1 set × 30-45s