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Position : Supine

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, lift one foot off the floor by 4 inches and straighten the knee such as kicking forward. Breathe in, bend the knee and lower the foot on the floor at the same time lift the other foot off the floor and straighten the knee. Repeat alternately.

Position : Sit

Sit on the gym ball such that hips-knees bend to 90-90 degrees and hold the medicine ball in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, pass the medicine ball from one hand to another forward and backward. Repeat.

Position : Stand

Stand next to 2 pillows with toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, get on the pillow sideways such that toes pointing forward. Breathe in, get off the pillow sideways. Increase the intensity. Repeat.

Position : Hook-lying

Lie on the back with feet on the floor and knees bend to 90 degrees, straighten one leg and lift it off the floor, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blade set and core set. Breathe out, squeeze the buttocks and lift it off the floor. Breathe in, lowering the buttocks to starting position. Repeat.