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Position : Long Sitting

Sit, arms elevate to 90 degrees by the side and knees straight with a gym ball in between the ankle and toes pointing upward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, press the ball between the ankles and twist the back in one direction with arms moving in the same direction. Breathe in, untwist to starting position. Repeat in other direction.

Position : Sit

Sit on the gym ball with feet on the floor such that hips-knees bend to 90-90 degrees, lift one leg off the floor by 4 inches.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, twist your trunk to same side of raised leg. Breathe in, untwist your trunk. Repeat and switch sides.

Position : Hook-lying

Lie on back with feet on the floor and knees bend, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift them off the floor. Breathe in, lower the buttocks to starting position. Repeat.

Position : Stand

Stand with feet hip width apart, toes pointing forward, loop the theraband above the ankles and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one foot off the floor keeping the knee straight and place it diagonally forward at 45 degree angle pulling the band. Breathe in, back to starting position. Repeat.