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Position : Sit

Sit on the gym ball with hips-knees bend to 90-90 degrees, elevate the 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 hip in opposite direction side to side. Breathe in, roll back to centre. Repeat.

Position : Sit

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, rotate the back to one side as if trying to look behind. Breathe in, untwist back to starting posiiton. Repeat and switch sides.

Position : Q-ped

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, elevate one arm as if reaching forward. Breathe out, lower the arm back to the floor. Repeat by switching sides.

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.