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Position : Prone

Lie on the stomach with legs straight forward, arms by the side and knees straight.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttock and kick the leg towards the ceiling keeping the knee straight. Breathe in, lower the leg to starting position. Repeat.

Position : Sit

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, elevate the one arm overhead and side bend to the opposite direction of the arm elevated. Feel for the stretch at the side of the raised arm. Hold. Breathe out, move back to centre.

Position : Stand

Stand with feet hip-width apart, rest the lower back on the gym ball placed on the wall and arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, bend the knees and slide the back on the ball down such that knees in line with toes. Breathe out, squeeze the buttocks, push up to the starting position, maintain the back contact with the gym ball and wall. Repeat.

Position : Sit

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, rotate the back to one side as if trying to look behind. Breathe in, untwist back to starting posiiton. Repeat and switch sides.