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Position : Sit

Sit on the gym ball with feet on the floor such that hips-knees bend to 90-90 degrees, lift one leg off the floor by 4 inches.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, twist your trunk to same side of raised leg. Breathe in, untwist your trunk. Repeat and switch sides.

Position : Hook-lying

Lie on back with feet off the floor such that hips-knees bend to 90-90 degrees, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, straighten one leg forward without moving the other leg. Breathe in, bend the knee back to starting position. Repeat by alternate the legs.

Position : Hook-lying

Lie on the back, hands behind the head with elbows away from each other and legs straight placed on a gym ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the head, shoulders and upper trunk off the floor and twist to one side trying to touch the elbow to the opposite foot by lifting the opposite leg straight off the ball. Breathe out, untwist and lower the leg on the ball and lower the upper trunk, shoulders and head on the floor. Repeat.

Position : Supine

Sit on the ball, roll forward on the ball such that hips are off the floor, trunk, hips and knees in straight line and hands holding medicine ball close to the chest in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, maintaining the position, lift the head, shoulders and upper chest off the ball. Breathe in, lower the upper chest, shoulders and head back on the ball. Repeat.