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Position : Sit

Sit on the gym ball with hips-knees bend at 90-90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, roll the ball by moving the hip in a clockwise direction-anticlockwise direction on the ball. Repeat by alternating the motion.

Position : Q-ped

On 4s such that knees under hips and hands under shoulders.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, squeeze the buttocks and slide the toes of one foot away from the body straightening the knee. Breathe out, slide back to starting position. Switch sides and repeat.

Position : Supine

Sit on the gym ball with feet on the floor, roll forward on the ball such that back is resting on the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, let the arms fall towards the floor by the side and look up. Feel for the stretch on the front of the cheat and stomach. Hold. Breathe out, roll back to starting position.

Position : Supine

Sit on the ball with feet on the floor and arms by the side, roll forward on the ball such that upper body is on the ball, hips off the floor and trunk, hips and knees in straight line.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, elevate both arms overhead. Breathe in, lower the arms back to starting position. Repeat the arm motion.