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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.

Position : Stand

Stand facing a wall with feet hip-width apart such that toes pointing forward, hold a medicine ball in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, place one foot directly in front of another touching the heel to the toes. Maintaining the balance, toss the ball on the wall in front. Repeat.

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 : Supine

Sit on the ball, roll forward on the ball such that upper body on the ball and hips off the ball by squeezing the buttocks, arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, elevate both arms towards the ceiling, open the arms to the side in the direction of floor. Breathe in, move back the arms facing the ceiling. Repeat the arm motion.