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Position : Sit

Sit on the gym ball such that hips-knees bend to 90-90 degrees and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, keeping the upper back straight, lean forward through the hip. Breathe in, straighten the back up to starting position. Repeat.

Position : Stand

Stand with feet hip-width apart, lift one leg off the floor and maintain the balance.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, balancing on one leg reach forward in different directions with one hand. Repeat.

Position : Hook-lying

Lie on the back, arms crossed over the chest and hips-knees bend to 90-90 degrees with feet off the floor.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lower one foot on the floor. Breathe out, lift the leg off the floor to starting position at the same time lower the other leg towards the floor. Repeat.

Position : Sit

Sit on the gym ball, hips-knees bend to 90-90 degrees, elevate the arms to 90 degrees in front holding one end of the theraband and the other end tied to a stable surface at shoulder level on one side.

 

Form & Movement

Maintain chin tuck blades set and core set. Breath in, twist the trunk to the side of the theraband. Breath out, twist back to centre pulling the theraband. Repeat.