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Position : Sit

Sit on the gym ball, hips-knees bend to 90-90 degrees, elevate the arms to 90 degrees in front holding one end of the theraband and the other end tied to a stable surface at shoulder level on one side.

 

Form & Movement

Maintain chin tuck blades set and core set. Breath in, twist the trunk to the side of the theraband. Breath out, twist back to centre pulling the theraband. Repeat.

Position : Q-ped

Lie on the stomach, bend the knees and elbows to 90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and thighs and lift the hips off the floor such that head, shoulders, trunk, hips and knees are in line. Hold. Breathe in, lower the hips to starting position. Repeat.

Position : Stand

Stand with feet hip-width apart beside a medicine ball such that toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, squat down, rotate the trunk and lift the ball. Breathe out, squeeze the buttock and straight up holding ball in front close to chest. Repeat.

Position : Stand

Stand facing the wall, lift one leg off the floor, hold a ball in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, maintaining the balance toss the ball on the wall forward. Repeat.