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Position : Stand

Stand next to the chair with feet 6-8 inches away from each other and toes pointing forward, hold the back rest for balance if required.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, move one leg close to the other such that feet are hip-width apart. 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.

Position : Supine

Sit on the gym ball with feet on the floor, roll forward on the ball such that back is resting on the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, let the arms fall towards the floor by the side and look up. Feel for the stretch on the front of the cheat and stomach. Hold. Breathe out, roll back to starting position.

Position : Sit

Sit on the gym ball such that hips-knees bend to 90-90 degrees and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, keeping the upper back straight, lean forward through the hip. Breathe in, straighten the back up to starting position. Repeat.