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Position : Hook-lying

Lie on the back with feet on the floor and knees bend, hands behind the head with elbows away from each other.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift both feet off the floor such that hips-knees at 90-90. Maintaining core set, lift the head, shoulders and upper trunk off the floor and twist to one side trying to touch the elbow to the opposite knee. Breathe in, back to starting position. Switch sides. Repeat alternately.

Position : Supine

Lie on the back, arms by the side, feet on the ball such that hips-knees bend to 90-90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, elevate both arms overhead and slide the ball away from the body by straightening the knees. Breathe in, bring the ball and arms back to starting position. Repeat.

Position : Supine

Lie on the stomach with feet on the floor and knees bend, hands behind the head such that elbows pointing away from each other.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, crunch the abs up and across trying to touch opposite elbow and knee. Breathe in, lower down back to starting positon. Repeat alternately.

Position : Supine

Lie on the back with feet on the floor and knees bend to 90 degree, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lift one foot off the floor by 2 inches and straighten the knee such that toes pointing towards the ceiling. Breathe out, bend the knee back to starting position. Repeat alternating the legs.