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Position : Q-ped

On 4s such that knees under hips and hands under shoulders.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, squeeze the buttocks and slide the toes of one foot away from the body straightening the knee. Breathe out, slide back to starting position. Switch sides and repeat.

Position : Side-lying

Kneel facing the gym ball, lean on the ball such that stomach and chest is on the ball, hands behind the head with elbows facing away from each other.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lift the head, shoulders and upper chest off the ball. Breathe in, lower the upper chest, shoulders and head to starting position. Repeat.

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 : Stand

Stand next to a wall with feet pointing forwards, lift one leg off the floor, hold a ball in your hands.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, twist the trunk towards the wall and ball toss. Repeat, maintaining the balance on one leg.