Do dead bugs (3 sets of 6–10 reps per side)
Do bird dogs (3 sets of 6–10 reps per side)
Do side planks (3 sets of 15–45 seconds per side)
Do planks (3 sets of 20–45 seconds)
Do glute bridges (3 sets of 8–15 reps)
Do hip thrusts (3 sets of 8–12 reps)
Do Romanian deadlifts with light/moderate weight (3 sets of 6–10 reps)
Do hip hinge drills with a dowel or cable (3 sets of 6–10 reps)
Do single-leg RDLs (3 sets of 6–10 reps per side)
Do step-ups (3 sets of 8–12 reps per side)
Do split squats (3 sets of 6–12 reps per side)
Do goblet squats or box squats (3 sets of 6–12 reps)
Do farmer carries (3–5 sets of 20–60 seconds)
Do suitcase carries (3–5 sets of 20–45 seconds per side)
Do Pallof presses (3 sets of 8–12 reps per side)
Do cable/band anti-rotation presses (3 sets of 8–12 reps per side)
Do loaded carries with controlled posture (3 sets of 20–60 meters/feet)
Do back extensions only if pain-free (2–3 sets of 8–12 reps)
Do McGill curl-ups (3 sets of 5–8 reps per side)
Do modified side-lying hip abductions (3 sets of 10–15 reps per side)
Add mobility: thoracic rotations and hip flexor stretches (2–3 rounds of 30–60 seconds)
Practice bracing: 5–10 slow reps of abdominal bracing without movement
Train 2–4 days per week with gradual progression
Keep reps in a pain-free range and stop if sharp or worsening pain occurs
Progress by adding reps first, then sets, then load
Use proper form: neutral spine, controlled tempo, stable hips and ribs
If you have persistent pain, numbness/tingling, or weakness, get evaluated by a clinician before progressing