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Position : Stand

Stand facing a wall with feet hip-width apart such that toes pointing forward, hold a medicine ball in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, place one foot directly in front of another touching the heel to the toes. Maintaining the balance, toss the ball on the wall in front. Repeat.

Position : Hook-lying

Lie on back with feet on the floor and knees bend, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift them off the floor. Breathe in, lower the buttocks to starting position. Repeat.

Position : Stand

Stand with feet hip-width apart, rest the lower back on the gym ball placed on the wall and arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, bend the knees and slide the back on the ball down such that knees in line with toes. Breathe out, squeeze the buttocks, push up to the starting position, maintain the back contact with the gym ball and wall. Repeat.

Position : Prone

Lie on the stomach with legs straight forward and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the head, upper back and arms off the floor. Breathe in, lower the arm, upper back and head back to starting position. Repeat.