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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.

Position : Stand

Stand next to a 6 inch step with feet hip-width apart and toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lift one leg off the floor and place it on the step sideways. Breathe out, squeezing the buttocks stand up on the step by placing another foot. Lower down to the starting position and repeat.

Position : Stand

Stand with feet hip-width apart, rest the lower back on the gym ball placed on the wall and arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, bend the knees and slide the back on the ball down such that knees in line with toes. Breathe out, squeeze the buttocks, push up to the starting position, maintain the back contact with the gym ball and wall. Repeat.

Position : Prone

Kneel in front of a gym ball, roll forward such that chest resting on the ball and knees straight off the floor, cross the arms forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lift the chest chest off the ball. Breathe out, lower the chest back to starting position. Repeat.