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Position : Side-lying

Lie on one side with legs straight and toes pointing forward, loop a theraband above the ankles.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, kick forward stretching the band. Breathe in, move the leg back to starting position. Repeat.

Position : Sit

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, keeping the upper back straight, bend forward through the hips and twist to one side. Breathe in, untwist to center, straighten back to starting position. Repeat by alternating the twist to either sides.

Position : Supine

Lie on the back with feet on the floor and knees bend, hands behind the head such that elbows away from each other.

 

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 facing the wall with feet hip-width apart such that toes pointing forward and equal weight on both legs, hold a ball in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor and place it close to the other leg such that feet touches each other and toes pointing forward. Maintain the balance and toss the ball on the wall forward. Repeat