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Position : Hook-lying

Lie on the back with legs straight forward, lower leg resting on the gym ball, toes pointing towards the ceiling, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift it off the floor such that trunk, hips and knees are in line. Lift one leg off the ball and lower it back on the ball. Repeat by alternatingly lifting the legs off the ball.

Position : Hook-lying

Lie on the back with legs on the gym ball such that hips-knees bend to 90-90 degrees, hands behind the head such that elbows facing away from each other.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the elbows, head, shoulders and upper chest off the floor and twist the trunk to one direction as if trying to touch the elbow to opposite knee and lift the knee off the ball. Breathe in, untwist and lower the upper chest, shoulders, head and elbow back to the floor. Repeat.

Position : Side-lying

Lie on one side with legs straight and toes pointing forward, loop a theraband above the ankles.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, kick forward stretching the band. Breathe in, move the leg back to starting position. Repeat.

Position : Stand

Stand with feet 14-16 inches apart and elevate the arms to 90 degrees by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, side bend on one side as if trying to touch the hand to foot on the same side. Feel for the stretch on the side of the elevated arm. Hold. Breathe in, straighten back to starting position.