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Position : Prone

Kneel in front of a gym ball, roll forward on the ball such that hands are resting on the floor, shoulders, back, hips and knees in line and ankle/foot on the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, using the legs roll the ball towards your chest as if trying to touch the knees to the chest. Breathe in, roll the ball away from the body and straighten the knees. Repeat.

Position : Supine

Lie on the back with feet off the floor and hips-knees at 90-90 degrees, elevate the arms over head. Maintain chin tuck, blade set and core set. Breathe out, lower one leg towards the floor by straightening the knee and touch the bend knee with the opposite hand. Breathe in, back to starting position. Repeat by alternating the leg-hand motions.

Position : Stand

Stand with feet hip width apart, toes pointing forward, loop the theraband above the ankles and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one foot off the floor keeping the knee straight and place it diagonally forward at 45 degree angle pulling the band. Breathe in, back to starting position. Repeat.

Position : Hook-lying

Lie on the back with feet on the floor and knees bend.

 

Form & Movement

Maintain blades set and core set. Breathe out, squeeze the buttocks and hold. Breathe in, release the squeeze. Repeat.