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Position : Sit

Sit on the gym ball with hips-knees bend to 90-90 degrees, elevate the arms to 90 degrees by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, roll the ball by moving the hip in opposite direction side to side. Breathe in, roll back to centre. Repeat.

Position : Stand

Stand with 2 pillows in front,feet hip-width apart and toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, step over the pillow such as feet hip-width apart. Breathe in, arms elevated to 90 degrees forward, bend the knees and lower as if sitting on the chair to 90 degrees. Breathe out,squeeze the buttocks and push up to starting position. Repeat

Position : Stand

Stand with feet hip-width apart facing the back rest of the chair, toes pointing forward, rest a finger on the back rest for support if needed.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor and place it in front of other leg such that the heel touches the toes of the back foot. Maintain the balance and hold the position. Back to starting position.

Position : Sit

Sit on the gym ball with hips-knees bend at 90-90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, roll the ball by moving the hip in a clockwise direction-anticlockwise direction on the ball. Repeat by alternating the motion.