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Position : Side-lying

Lie on one side with elbow under the shoulder and other hand on the waist, knees straight and hips in line with the trunk.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift the hips and knees off the floor such that neck, shoulder, trunk, hips, knees and feet are in one line. Hold. Breathe in, lower the hips and knees towards the floor back to starting position. Repeat.

Position : Sit

Sit on the gym ball with feet on the floor such that hips-knees bend to 90-90 degrees, arms elevated to 90 degrees by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, keeping the upper back straight, bend forward through the hips and twist to either sides. Breathe in, untwist to centre, straighten the back to starting position. Repeat.

Position : Prone

Lie on the stomach with legs straight forward and arms by the side.

 

Form & Movement

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

Position : Stand

Stand on a pillow with a wall on one side holding a ball, place one foot directly in front of another touching the heel to the toes.

 

Form & Movement

Maintain chin tuck, blades set and core set. Maintaining the balance, toss the ball on the wall sideways. Repeat.