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Position : Sit

Sit on the gym ball with feet on the floor such that hips-knees bend at 90-90 degrees, arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, rotate the back to one side as if trying to look behind. Breathe in, untwist back to starting posiiton. Repeat and switch sides.

Position : Stand

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, walk sideways alternating one leg crossing the other leg forward and backward. Repeat, gradually increase the speed and intensity

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 : Hook-lying

Lie on the 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, slide the heel forward by straightening the knee. Breathe in, slide the heel back to starting position. Repeat and switch sides.