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Position : Hook-lying

Lie on the back with legs on the gym ball such that hips-knees bend to 90-90 degrees, hands behind the head such that elbows facing away from each other.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the elbows, head, shoulders and upper chest off the floor and twist the trunk to one direction as if trying to touch the elbow to opposite knee. Breathe in, untwist and lower the upper chest, shoulders, head and elbow back to the floor. Repeat.

Position : Stand

Stand with feet hip width apart and hands resting on the waist.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breath out, bend on to one side as if trying to touch the elbow to the thigh. Breathe in, straighten up to starting position. 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 : 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.