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Position : Stand

Stand with feet hip-width apart, toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeezing the buttocks 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 : Supine

Sit on the ball, roll forward on the ball such that hips are off the floor, trunk, hips and knees in straight line and hands holding medicine ball close to the chest in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, maintaining the position, lift the head, shoulders and upper chest off the ball. Breathe in, lower the upper chest, shoulders and head back on the ball. Repeat.

Position : Supine

Lie on the back, arms elevated overhead, feet on the gym ball such that hips-knees bend to 90-90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the head, arms, shoulders and upper back off the floor. Breathe in, lower the upper chest, shoulders, arms and head to the floor. Repeat.

Position : Hook-lying

Lie on the back with legs straight forward, lower leg resting on the gym ball, toes pointing towards the ceiling, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift it off the floor such that trunk, hips and knees are in line. Lift one leg off the ball and lower it back on the ball. Repeat by alternatingly lifting the legs off the ball.