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Position : Stand

Stand with feet hip-width apart with the back facing the wall, rest the back on the wall and squat to 90 degrees such that the buttock is in contact with the wall and arms crossed over chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the heels off the floor and press the buttocks in the direction of the wall using the legs. Hold. Breathe in, release the push, squeeze the buttocks and stand up to starting position. Repeat.

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 and hips-knees bend to 90-90 degrees, elevate the arms by the side to 90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, move the hips in clockwise direction without moving the feet. Repeat in anti-clockwise direction.

Position : Sit

Sit on the gym ball, arms crossed over the chest and hips-knees bend to 90-90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one foot off the floor for 4 inches. Breathe in, lower the foot to starting position. Repeat by alternating the legs.