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Position : Prone

Kneel in front of a gym ball, roll forward such that chest resting on the ball and knees straight off the floor, cross the arms forward.

 

Form & Movement

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

Position : Stand

Stand facing the chair, rest the hand on the chair for support/balance if required.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, bend both the knees and lower towards the floor by 30 degrees as if sitting back on the chair (squat). Breathe out, squeeze the buttocks and push up to starting position. Repeat.

Position : Sit

Sit on the gym ball with feet on the floor such that hips-knees bend at 90-90 degrees, arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, rotate the back to one side as if trying to look behind. Breathe in, untwist back to starting posiiton. Repeat and switch sides.

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.