Start with 1-minute standing side stretches to wake up the core.
Perform 20 seconds of bird-dog holds on each side.
Add 15 glute bridges for a lower back boost.
Do 10 lying leg raises for core control.
Perform 20 seconds of elbow planks with controlled breathing.
Try 12 superman lifts for back strengthening.
Cool down with 1-minute child’s pose to stretch the spine.