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Position : Sit

Sit on the table/chair hips-knees bend to 90-90 degrees, elevate the arms to 90 degrees in front holding one end of the theraband and the other end tied to a stable surface at shoulder level on one side.

 

Form & Movement

Maintain chin tuck blades set and core set. Breath in, twist the trunk to the side of the theraband. Breath out, twist back to centre pulling the theraband. Repeat.

Position : Stand

Stand with feet hip width apart, elevate the arm to 10 degrees forward and hold the gym ball along with dumbbell in each hand.

 

Form & Movement

Maintain chin tuck, core set and blades set. Breathe out, gently bend forward from the hip towards the floor such that back is parallel to the floor. Breathe in, squeezing the buttocks straighten the back to starting position. Repeat.

Position : Stand

Stand facing a wall, hold a medicine ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, toss the ball on the wall forward. Repeat.

Position : Hook-lying

Lie on the back with feet on the floor and knees bend.

 

Form & Movement

Maintain blades set and core set. Breathe out, squeeze the buttocks and hold. Breathe in, release the squeeze. Repeat.