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Position : Prone

Lie on the stomach, arms elevated overhead holding a gym ball and legs straight on the floor.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift both legs off the floor; also lift the ball, head, arms, shoulders and upper chest off the floor by 4 inches. Breathe in, lower the upper chest, shoulders, arms, head and ball back to the floor. Repeat.

Position : Stand

Stand on 2 pillows with feet hip-width apart and toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lower one leg towards the floor sideways while bending the other knee. Breathe in, lower the other leg. Breathe out, get back on to the pillows and repeat.

Position : Sit

Sit on a gym ball with feet on the floor and hips-knees bend to 90-90 degrees, arms elevate to 90 degrees by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, rotate the trunk to one side. Breathe in, un-twist back to starting position.Repeat and switch sides.

Position : Stand

Stand, feet hip-width apart and arms by the side holding dumbbell in each hand.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, bend the knees and lower the buttocks as if sitting back on the chair to 90 degrees. Breathe out, squeeze the buttocks and push up to standing position. Repeat.