What’s the best and cheapest way to move ERC20 tokens?

I've recently received some CGG (ERC20 tokens) in the Ethereum Mainnet for winning a small contest. Unfortunately, I'm rather reluctant on the current available means in moving it. I have little money to spare for fees (they're in a different network as well) so I am looking for the cheapest alternative. My goal is to at least have these tokens be moved to an account in a CEX which supports it (KuCoin), and before I'd send some ETH on my address to somehow move it. To summarize my current dilemma:

1. I wish to send ERC20 tokens to KuCoin
2. If possible, the entire process doesn't cost $20 or more
3. Is there a way to cheaply send ETH from Polygon Mainnet to Ethereum Mainnet without utilizing a CEX as I checked and each are asking around 0.0035 ETH for withdrawal fees?
4. Would bridging ETH from Polygon to Ethereum Mainnet cost less?

To explain further, I don't have the financial or occupational means that are usually available to those actively engaging in the Ethereum Mainnet, therefore, I'm seeking a cheaper alternative. Thank you, in advance for whoever can provide a cheap solution to my problem.