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Position : Supine

Sit on the gym ball with feet on the floor, roll forward on the ball such that back is resting on the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, let the arms fall towards the floor by the side and look up. Feel for the stretch on the front of the cheat and stomach. Hold. Breathe out, roll back to starting position.

Position : Stand

Stand with feet hip-width part, clasp the hands and elevate forward to 90 degrees, hold one end of the theraband and the other end is attached to a stable surface on the same level.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, maintaining the head position forward, rotate the trunk and arms to one side against the resistance of the theraband. Breathe in, rotate back to starting positon. Repeat.

Position : Stand

Stand facing the wall on a pillow with feet hip-width apart and toes pointing forward, hold a ball in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, stand with feet close together, maintaining the balance, toss the ball on the wall forward. Repeat.

Position : Sit

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, rotate the back to one side as if trying to look behind. Breathe in, untwist back to starting posiiton. Repeat and switch sides.