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Position : Prone

Lie on the stomach with legs straight forward, arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, elevate the arm overhead by your side. Breathe out, arm back to starting position. Repeat.

Position : Sit

Sit, arms elevate to 90 degrees by the side and knees bend with a gym ball in between the knees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, press the ball between the knees and twist the back in one direction with arms moving in the same direction. Breathe in, untwist to starting position. Repeat in other direction.

Position : Stand

Stand with feet hip width apart, toes pointing forward, hold a medicine ball in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor. Maintain the balance on one leg and pass the ball from one hand to another front and back. Breathe in, lower the foot back on the floor. Repeat.

Position : Q-ped

On 4s such that wrists under the shoulders and knees under the hips.

 

Form & Movement

Maintain chin tuck, blades set and core set creatorschoice.ca. Breathe out, lift one knee off the floor and try touching to the same side elbow. Breathe in, back to starting position. Repeat alternately.