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Position : Sit

Sit on the gym ball with feet on the floor such that hips-knees at 90-90 degrees, arms by the sides.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, bend to one side trying to slide the hand on the ball towards the floor. Breathe in, back to the starting position. Repeat alternating the side.

Position : Supine

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

 

Form & Movement

Maintain core set, chin tuck and blades set. Breathe out, lift the head, shoulders and upper chest off the floor. Breathe in, lower the upper chest, shoulders and head back to starting position. Repeat.

Position : Stand

Stand with feet hip-width apart and arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, bend forward through the hips. Hold the position. Breathe in, squeeze the buttocks and straighten to the starting position. Repeat.

Position : Stand

Stand with feet hip width-apart and hold the gym ball overhead with both hands.

 

Form & Movement

Maintain the chin tuck, blades set and core set. Breathe out, twist to 45 degree to one side, bend forward keeping the back flat. Breathe in, twist to the center and then to the other side. Breathe out, squeeze the buttocks and straighten the back to the starting position. Repeat.