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Position : Stand

Stand with feet hip-width apart with the back facing the wall, rest the back on the wall and squat to 90 degrees such that the buttock is in contact with the wall and arms crossed over chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the heels off the floor and press the buttocks in the direction of the wall using the legs. Hold. Breathe in, release the push, squeeze the buttocks and stand up to starting position. Repeat.

Position : Supine

Lie on the back, arms crossed over the chest and ankle resting on the gym ball with knees straight.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, roll the ball sideways without lifting the opposite hip off the floor. Breathe in, roll the ball 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 sides.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, bend to one side trying to slide the hand on the ball towards the floor. Breathe in, back to the starting position. Repeat alternating the side.

Position : Hook-lying

Lie on the back with legs on the gym ball such that hips-knees bend to 90-90 degrees, hands behind the head such that elbows facing away from each other.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the elbows, head, shoulders and upper chest off the floor and twist the trunk to one direction as if trying to touch the elbow to opposite knee and lift the knee off the ball. Breathe in, untwist and lower the upper chest, shoulders, head and elbow back to the floor. Repeat.