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Position : Stand

Stand with feet hip-width apart and hold the gym ball close to the chest with dumbbell in each hand.

 

Form & Movement

Maintain the chin tuck, blades set and core set. Breathe out, twist to 45 degrees to one side, lean forward keeping the back flat. Breathe in, twist to the centre and then to the other side. Breathe out, squeeze the buttocks and straighten the back to the starting position. Repeat.

Position : Supine

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

 

Form & Movement

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

Position : Q-ped

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, keeping the knee bend to 90 degrees, kick up towards the ceiling. Breathe in, lower the leg to starting position. Repeat.

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.