Day 1

Pelvic Tilts — 10–12 reps

Glute Bridges — 10–12 reps

Dead Bug — 8–10 each side

Cat-Cow Stretch — 5 slow rounds

Day 2

Child’s Pose — hold 20–30 sec × 2

Seated Hamstring Stretch — 20 sec per leg

Hip Flexor Stretch — 20 sec per side

Torso Rotations (gentle seated twist) — 5 per side