You may do the first exercise right away. Once the first exercise becomes easier, you can do the pelvic tilt and dead bug exercises. You may do the other exercises when the pain is gone.
Once this exercise gets easy, raise one leg and the opposite arm together. Hold for 5 seconds. Lower your arm and leg and raise the opposite arm and leg up and hold for 5 seconds. Do 3 sets of 5 repetitions.
After you have become good at the partial curl, you can do a diagonal curl to help strengthen your oblique abdominal muscles.