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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 : Stand

Stand on a pillow with feet hip-width apart and toes pointing forwards.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor and stand on other leg. Maintaining the balance, reach forward in different directions with one hand. Repeat.

Position : Sit

Sit on the gym ball, hips-knees at 90-90 degrees, elevate 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 hips forward and backward. Repeat.

Position : Hook-lying

Lie on the back with feet on the floor and knees bend, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, core set and blades set. Breathe in, gently move one knee out with feet on the ground. Breathe out, knee back to starting position. Repeat and switch legs.