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Position : Stand

Stand with feet hip width apart, toes pointing forward, hold a medicine ball in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor. Maintain the balance on one leg and pass the ball from one hand to another front and back. Breathe in, lower the foot back on the floor. Repeat.

Position : Stand

Stand with feet hip-width apart, toes pointing forward, loop a theraband around the legs above ankles.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeezing the buttocks and pulling the band, walk backward by placing the feet diagonally out at 45 degrees. Breathe in, bring the other foot close to the back foot. Repeat in an opposite direction.

Position : Hook-lying

Lie on the back with feet on the floor and knees bend to 90 degrees, loop a theraband on the thigh above the knees and arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, pull the theraband by moving the knees apart and lift the buttock off the floor by squeezing it. Breathe in, lower the buttocks maintaining the knee pull. Repeat.

Position : Supine

Lie on the back with feet on the floor and knees bend, arms by the side.

 

Form & Movement

Maintain chin tuck, core set and blades set. Breathe out, elevate one arm overhead maintaining the core set. Breathe in, arm back to starting posiiton. Repeat.