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Position : Side-lying

Lie on one side with elbow under the shoulder and other hand on the waist, knees bend to 90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift it off the floor such that shoulder, trunk, hip and knees are in line. Breathe in, lower the buttocks towards the floor. Repeat.

Position : Stand

Stand with feet hip-width apart with toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, look up, walk forward such that the heel of the front foot is touching the toes of the back foot. Keep looking towards the ceiling. Walk heel-to-toe in a straight line.

Position : Sit

Sit on the gym ball, 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 such toes pointing forward and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor by bending the hips and knee to 90 degrees. Breathe in, lower the leg back to starting position. Repeat with the other leg and alternate.