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Position : Supine

Sit on the ball with feet on the floor and arms by the side, roll forward on the ball such that upper body is on the ball, hips off the floor and trunk, hips and knees in straight line, straighten one knee forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, elevate both arms overhead. Breathe in, lower the arms back to starting position. Repeat the arm motion.

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 : Prone

Kneel in front of a gym ball, roll forward on the ball such that the chest and stomach is resting on the ball and hands placed on the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, bend backwards as if trying to see the ceiling. Feel for the stretch in the front of the chest and stomach. Bend forward to starting position.

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.