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Position : Sit

Sit on the gym ball, arms elevate to 90 degrees by the side and hips-knees angle is 90-90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, straighten one knee forward. Breathe in, bend the knee to starting position. Repeat by alternating the legs.

Position : Sit

Sit on the gym ball, hips-knees at 90-90 degrees, elevate arms to 90 degrees by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, roll the ball by moving the hips forward and backward. Repeat.

Position : Sit

Sit on the gym ball with feet on the floor and hips-knees bend to 90-90 degrees, arms elevated to 90 degrees by the side.

 

Form & Movement

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

Position : Stand

Stand with feet hip-width apart facing the back rest of the chair, toes pointing forward, rest a finger on the back rest for support if needed.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor and place it in front of other leg such that the heel touches the toes of the back foot. Maintain the balance and hold the position. Back to starting position.