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Position : Sit

Sit on the gym ball with feet on the floor such that hips-knees at 90 degree, hands behind the head such that elbows pointing outside.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor and twist trunk to the same side of raised leg. Breathe in, untwist back to starting position. Repeat, alternate sides.

Position : Stand

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, walk forward by placing the foot diagonally out at 45 degrees. Breathe in, bring the other foot close to the front foot. Repeat in an opposite direction.

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 : Prone

Kneel in front of a gym ball, roll forward on the ball such that the chest and stomach is resting on the ball and hands placed on the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, bend backwards as if trying to see the ceiling. Feel for the stretch in the front of the chest and stomach. Bend forward to starting position.