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Position : Hook-lying

Lie on the back with feet on the floor and knees bend to 90 degrees, loop a theraband on the thigh above the knees and arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, pull the theraband by moving the knees apart and lift the buttock off the floor by squeezing it. Breathe in, lower the buttocks maintaining the knee pull. Repeat.

Position : Stand

Stand with feet hip-width apart and toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the toes off the floor and walk forward on the heels making sure the toes pointing forward. Repeat.

Position : Stand

Stand with feet hip width apart and toes pointing forwards.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor and stand on one leg. Try reaching forward in different directions with the leg off the floor, maintaining the balance. Repeat.

Position : Stand

Stand with feet hip width apart, toes pointing forward, hold a medicine ball in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor. Maintain the balance on one leg and pass the ball from one hand to another front and back. Breathe in, lower the foot back on the floor. Repeat.