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Position : Stand

Stand with feet hip-width part, clasp the hands and elevate forward to 90 degrees, hold one end of the theraband and the other end is attached to a stable surface on the same level.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, maintaining the head position forward, rotate the trunk and arms to one side against the resistance of the theraband. Breathe in, rotate back to starting positon. Repeat.

Position : Stand

Stand, feet hip-width apart and arms by the side holding dumbbell in each hand.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, bend the knees and lower the buttocks as if sitting back on the chair to 90 degrees. Breathe out, squeeze the buttocks and push up to standing 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.

Position : Sit

Sit on the gym ball with feet on the floor and hips-knees at 90-90 degrees, hands behind the head with elbows pointing away from each other.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, bend the trunk to one side as if trying to reach the elbow towards the floor. Breathe in, back to starting position. Repeat by alternating the direction.