I herniated my S1/L5 disc in 2018. I was able to resolve it with a lot of physical therapy. Once I was allowed to get back to training, I was doing the easiest variation of each exercise then building one that got easy. Also, if an exercise hurt, I stopped and talked to my physical therapist.
Strict Sit-ups: I couldn’t add these for months. As this was hard on that joint.
Bird Dog: Great!
Windshield Wipers: bent knees
Plank/Three Point/Two Point: I started by building up my plank time. When I could do 1 min, I made it harder by switching to three point.
Kayaker: I still can’t do these pain free. I do a standing Pallof Press instead with a stiff band instead.
Bridges/Table: These were important to get my glutes firing and strong after so much time off. I started with frog bridges and progressed up to single leg. I still do these every morning.
Hanging Leg Raises: I started on the ground. I was also doing dead bugs every morning as part of PT (and still do).
Gymnast L-sit: I have to do this between chairs as my flexibility limits me.
Side Planks: I started with holds up to 30 s. Once I could do that I added dips of my hip. Eventually I added a rotation component with weight.
Hope this helps.